Shoulders
Arm Circle
The Arm Circle is a mobility exercise with no equipment for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 26%, side delts 12% and front delts 12%.
How to do it
- Stand tall with the feet hip-width apart.
- Raise both arms straight out to the sides at shoulder height, palms down.
- Draw small forward circles with the hands, growing them gradually larger.
- Continue for 20 to 30 seconds, breathing steadily.
- Reverse the direction for another 20 to 30 seconds, then lower the arms.
Tips
- Keep the arms straight and the movement smooth.
- Keep the shoulders down, away from the ears.
Common mistakes
- Swinging fast and letting momentum take over.
- Arching the back as the circles grow.
Muscles worked by the Arm Circle
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Controlled circles, slides and dislocates move the shoulder through its range: the cuff centres the joint while the delts and scapular muscles move it.
Arm Circle alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Arm Circle work?
Mainly the rotator cuff. The side delts, front delts, serratus anterior, lower traps and rear delts assist.
Is the Arm Circle good for beginners?
Yes. The Arm Circle is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Arm Circle?
For example the Band Dislocate, Shoulder CARs and Floor Slide. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.