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Standing Alternate Arms Circling _Shoulders

Standing Alternate Arms Circling _Shoulders

Standing Alternate Arms Circling should be performed with your feet shoulder-width apart and your arms extended out to the sides. In this exercise, you will alternate circling one arm forward while circling the other arm backward. This movement provides a great workout for the shoulders and upper body, promoting strength, stability, and flexibility. Circling the arms in opposite directions engages the deltoid muscles, which are responsible for shoulder abduction and rotation. As you perform this exercise, you'll feel the burn in your shoulders, improving their definition and tone. Additionally, this workout helps to improve posture by strengthening the muscles that support the shoulder girdle. This exercise can be done with or without weights, depending on your fitness level and goals. If you want to add intensity, you can hold light dumbbells or resistance bands in your hands. However, even without additional weight, the circular motion creates enough resistance to provide a challenging workout for your shoulders. Remember to maintain proper form and engage your core throughout the movement. Avoid rounding your shoulders or hunching forward. This exercise can be a great warm-up or part of your upper body strength routine. Incorporate Standing Alternate Arms Circling into your workout regimen for stronger shoulders and improved upper body strength.


  • Stand with your feet hip-width apart and your arms extended out to the sides, parallel to the floor.
  • Keep your core engaged and your spine straight throughout the exercise.
  • Begin by circling your right arm forward in a controlled and smooth motion, making full circles with your shoulder.
  • As your right arm circles forward, simultaneously circle your left arm backwards.
  • Continue this alternating arm circling motion for the desired number of repetitions or time.
  • Focus on the muscles of your shoulders and upper back as you perform the circles.
  • Remember to breathe steadily throughout the exercise.
  • Once you have completed the desired number of repetitions or time, lower your arms back down to your sides.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Increase intensity by using resistance bands or light dumbbells.
  • Focus on maintaining proper form and controlled movements to maximize effectiveness.
  • Start with a lighter weight or resistance band and gradually increase as you build strength.
  • Make sure to keep your shoulders relaxed and avoid any pain or discomfort.
  • Perform the exercise in a slow and controlled manner to fully engage the targeted muscles.
  • Breathe deeply and exhale as you circle your arms to help engage your core muscles.
  • Take breaks and rest as needed to prevent overexertion and allow for proper recovery.
  • Incorporate this exercise into a full-body workout routine to target multiple muscle groups.
  • Always consult with a fitness professional or trainer if you have any concerns or questions about proper technique.


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