How to Do Arm Circle

Arm Circle is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Arm Circle

  1. 01Stand tall with feet shoulder-width apart and arms extended straight out to your sides.
  2. 02Engage your core and squeeze your shoulder blades slightly together.
  3. 03Initiate small circular motions with your hands while keeping your elbows locked.
  4. 04Gradually increase the diameter of the circles after ten repetitions.
  5. 05Reverse the direction of the circles for the second half of the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Arm Circle

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your ribcage tucked and avoid arching your lower back to ensure the movement comes from the glenohumeral joint.

Same coaching engine used inside the A90 app

05 / FAQ

Arm Circle questions

What muscles does Arm Circle work?

Arm Circle is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Arm Circle correctly?

Stand tall with feet shoulder-width apart and arms extended straight out to your sides. Engage your core and squeeze your shoulder blades slightly together. Initiate small circular motions with your hands while keeping your elbows locked. Gradually increase the diameter of the circles after ten repetitions. Reverse the direction of the circles for the second half of the set.

What is the A90 coach tip for Arm Circle?

Keep your ribcage tucked and avoid arching your lower back to ensure the movement comes from the glenohumeral joint.

Is Arm Circle suitable for beginners?

Arm Circle is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Arm Circle?

No. Arm Circle is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes arm circle into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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