Lateral Arm Circles
Warms up the shoulder joint and improves mobility before pressing or overhead work
ShouldersBeginnerFlexibilityRotation
At a glance
| Muscles worked | Primary: Shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Flexibility · Rotation |
| Sets & reps | 2 sets × 15-20 seconds each direction |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Stand tall with arms extended out to the sides at shoulder height
- Step 2: Make small circles with your arms
- Step 3: Continue circling in one direction for the set duration
- Step 4: Keep your shoulders relaxed and away from your ears
- Step 5: Reverse direction and repeat
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Warms up the shoulder joint and improves mobility before pressing or overhead work
Common mistakes
Shrugging the shoulders instead of keeping them relaxed and down
Make it harder
Add light dumbbells once mobility feels good
Make it easier
Reduce the circle size and slow the pace
Breathing
Breathe steadily throughout the continuous motion
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.