Arm Circles
The Arm Circles is a beginner none (bodyweight) exercise that works the Shoulders, Traps. Follow the steps below or watch the demonstration.
Target musclesShoulders, Traps
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Arm Circles
- 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.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.