Standing Reverse Arm Circles Warmup Stretch
Classic dynamic warm-up that increases shoulder blood flow and mobility.
ShouldersBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with arms extended to the sides or forward.
- Perform controlled reverse (backward) arm circles.
- Keep the core engaged and shoulders relaxed.
- Maintain a smooth rhythm.
- Continue for the desired duration.
Coaching tips
Benefits
Classic dynamic warm-up that increases shoulder blood flow and mobility.
Common mistakes
Avoid shrugging or making the circles too large too quickly.
Make it harder
Gradually enlarge the circles.
Make it easier
Keep the circles smaller.
Breathing
Breathe steadily with the circles.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral 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.