How to do the Arm Circles
Step by step
- Stand tall and extend both arms out to the sides at shoulder height.
- Start with small circles, keeping your shoulders relaxed.
- Gradually make the circles bigger as you loosen up.
- After a bit, reverse and circle in the other direction.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Start small and build up, and do both directions - large circles from cold shoulders can feel pinchy.
Coaching cue
Keep your shoulders pulled down away from your ears as the circles get bigger.
Muscles worked
- Primary: Side delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.