Exercise
Arm Circles
Also known as: warmup arm circles, windmill arms
Arm Circles is a isolation exercise for the shoulders. Main target: lateral deltoid. Also works: anterior deltoid, posterior deltoid and traps. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- 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.
Similar exercises
Elbow Circles
Bodyweight
Anterior deltoid
Side Wrist Pull
Bodyweight
Posterior deltoid
Shoulder Stretch
Bodyweight
Posterior deltoid
Seated Front Deltoid
Bodyweight
Anterior deltoid
Shoulder Circles
Bodyweight
Anterior deltoid
Upward Stretch
Bodyweight
Anterior deltoid
Alternatives with other equipment
Side Lateral Raise
Dumbbell
Lateral deltoid
Cable Lateral Raise
Cable
Lateral deltoid
Crucifix
Other
Lateral deltoid
Lateral Raise - With Bands
Bands
Lateral deltoid
Machine Lateral Raise
Machine
Lateral deltoid
Smith Machine One-Arm Upright Row
Smith machine
Lateral deltoid
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