Circles Arm

Circles Arm

"Circles Arm" is a fantastic exercise that targets and strengthens the muscles in your shoulders and arms. This activity is highly effective for toning your deltoids, biceps, and triceps, while also enhancing overall upper body mobility and range of motion. It can be performed with or without weights, making it suitable for both at-home workouts and gym sessions. To begin, stand tall with your feet shoulder-width apart and your core engaged. Extend your arms straight out to the sides, parallel to the floor. From here, start making small circles with your arms, moving them in a controlled and continuous motion. You can increase the difficulty by adding weights such as dumbbells or resistance bands. The key to performing "Circles Arm" correctly is maintaining proper form throughout the exercise. Ensure that your shoulders are relaxed, and avoid shrugging them up towards your ears. Focus on creating smooth, fluid circles with your arms, moving them forward for a set number of repetitions and then reversing the direction to complete the set. Incorporate this exercise into your upper body routine to tone and sculpt your arms while increasing shoulder stability and flexibility. Remember to start with lighter weights or no weights at all if you're a beginner, gradually increasing the intensity as you build strength and confidence. By adding "Circles Arm" to your fitness regimen, you'll be well on your way to achieving well-defined arms and improved upper body strength.


  • Stand tall with your feet shoulder-width apart.
  • Extend your arms straight out to the sides at shoulder level.
  • Make small circles with your arms, moving them in a forward direction.
  • Continue circling your arms for the desired amount of repetitions or time.
  • To target different muscles, you can also try circling your arms in a backward direction.
  • Remember to engage your core and maintain good posture throughout the exercise.

Tips & Tricks

  • Engage your core muscles to maintain stability throughout the movement.
  • Focus on slow and controlled movements to maximize muscle engagement and prevent any jerking motions.
  • Make sure to avoid locking your elbows or hyperextending your arms during the exercise.
  • Keep your shoulders relaxed and away from your ears to prevent unnecessary tension.
  • Breathe continuously and avoid holding your breath during the exercise.
  • Start with lighter weights or resistance bands and gradually increase as you progress to challenge your muscles.
  • If you feel any discomfort or pain, stop immediately and consult with a fitness professional.
  • Incorporate variation by trying different hand positions or using different equipment such as dumbbells, resistance bands, or cables.
  • Stretch your arms and shoulders before and after the exercise to prevent muscle imbalances and maintain flexibility.
  • To increase the intensity, you can perform the exercise in a kneeling or standing position.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine