Start
End
ShouldersBeginnerBodyweight
Arm Circles
دوائر الذراعين
Target Muscles
ShouldersTraps
Blue = primary · Gray = secondary
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- 1
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- 2
Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- 3
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
