How to Do Arm Circles Backward

Arm Circles Backward 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 Circles Backward

  1. 01Stand tall with feet hip-width apart and extend your arms out to the sides at shoulder height.
  2. 02Rotate your palms to face forward with fingers extended.
  3. 03Initiate small circular motions in a backward direction using controlled deliberate tempo.
  4. 04Gradually increase the diameter of the circles while maintaining a stable torso.
  5. 05Breathe deeply and keep your shoulder blades retracted and depressed throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Arm Circles Backward

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 pinned down and avoid arching your lower back to ensure the movement originates from the glenohumeral joint.

Same coaching engine used inside the A90 app

05 / FAQ

Arm Circles Backward questions

What muscles does Arm Circles Backward work?

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

How do you do Arm Circles Backward correctly?

Stand tall with feet hip-width apart and extend your arms out to the sides at shoulder height. Rotate your palms to face forward with fingers extended. Initiate small circular motions in a backward direction using controlled deliberate tempo. Gradually increase the diameter of the circles while maintaining a stable torso. Breathe deeply and keep your shoulder blades retracted and depressed throughout the set.

What is the A90 coach tip for Arm Circles Backward?

Keep your ribcage pinned down and avoid arching your lower back to ensure the movement originates from the glenohumeral joint.

Is Arm Circles Backward suitable for beginners?

Arm Circles Backward is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Arm Circles Backward?

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

A90 Intelligence

Put this into a real plan.

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

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