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Standing Arms Circling _Shoulders

Standing Arms Circling _Shoulders

The Standing Arms Circling Shoulders exercise is a fantastic way to improve shoulder mobility and strengthen the muscles surrounding the shoulder joint. This exercise targets the deltoids, rotator cuff muscles, and upper back muscles, helping to promote better posture and increased stability in the shoulders. To perform the Standing Arms Circling Shoulders exercise, begin by standing tall with your feet shoulder-width apart. Extend your arms out to the sides, parallel to the floor, with your palms facing down. From here, start circling your arms forward in a controlled and continuous motion. Focus on keeping your shoulders relaxed and your chest open throughout the movement. After a few rotations, reverse the direction and circle your arms backward, making sure to maintain proper form and engagement in the targeted muscles. This exercise can be modified based on your fitness level and goals. For beginners, starting with smaller circles and gradually increasing the range of motion is recommended. On the other hand, more advanced individuals can use resistance bands or light dumbbells to add extra challenge to the exercise. Incorporating the Standing Arms Circling Shoulders exercise into your workout routine can bring numerous benefits. It can help improve shoulder flexibility, which is especially important for athletes involved in sports requiring overhead motions, such as swimming or tennis. Additionally, it can aid in minimizing the risk of shoulder injuries and alleviate muscle imbalances that often occur due to prolonged periods of sitting or working at a desk. Remember to always warm up before attempting any exercise and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or physician for further guidance. Enjoy this exercise and embrace the positive changes you will notice in your shoulder mobility and strength!


  • Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
  • Keep your spine straight and engage your core muscles.
  • Begin by circling your arms forward in a smooth, controlled motion.
  • Continue circling your arms forward for the desired number of repetitions or for a specified duration.
  • Next, change the direction and start circling your arms backward.
  • Remember to keep your shoulders relaxed throughout the exercise.
  • Continue circling your arms backward for the desired number of repetitions or for a specified duration.
  • Exhale as you circle your arms forward, and inhale as you circle them backward.
  • Repeat the exercise for the recommended number of sets as part of your upper body or shoulder workout.

Tips & Tricks

  • Warm up your shoulder joints before performing the exercise.
  • Engage your core muscles throughout the movement for better stability.
  • Focus on maintaining proper form and alignment to prevent injuries.
  • Start with light weights and gradually increase the resistance as you get stronger.
  • Perform the exercise in a controlled and slow motion to maximize muscle activation.
  • Inhale during the initial phase and exhale during the contraction phase to promote proper breathing technique.
  • Avoid lifting your shoulders towards your ears, instead keep them relaxed and down throughout the movement.
  • Don't forget to stretch your shoulder muscles after completing the exercise.
  • Utilize a full range of motion, ensuring that your arms circle through the full extent of their range.
  • If you are experiencing any pain or discomfort, modify the exercise or consult with a fitness professional.

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