How to do the Arm Circles
Primary: Side Delts · also works Front Delts, Rear Delts, Traps. Also called: shoulder circles.
Step by step
- 1
Stand tall with your feet hip-width apart and raise both arms straight out to the sides at shoulder height.
- 2
Draw small circles with your hands, about the size of a plate, moving forward.
- 3
Keep the arms locked at shoulder height for the whole set; the burn builds quickly.
- 4
After half the time, reverse the direction and circle backward.
- 5
Lower the arms slowly when the time is up.
Coaching cues
- Palms down, elbows straight, shoulders away from the ears
- Keep the circles small and fast
- Breathe normally; do not hold your breath
Common mistakes
- Letting the arms drift below shoulder height
- Making the circles too big
- Leaning back as fatigue sets in
Sets, reps and where it fits
Muscle
3–4 × 30–45 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–45 sec
rest 45–60 s
Arm Circles alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Arm Circles work?
Primary: Side Delts. Secondary: Side Delts, Front Delts, Rear Delts, Traps
How many sets and reps of Arm Circles should I do?
Hold or work for 30–45 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Arm Circles?
Same movement pattern, different equipment: Dumbbell Lateral Raise, Band Lateral Raise, Prone Y Raise, Band Upright Row, Cable Lateral Raise, Kettlebell Upright Row.
Is the Arm Circles good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.