How to do a Backward Arm Circle
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Backward Arm Circle
Target muscles worked
Instructions for Proper Form
Backward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
- Stand upright with your arms laterally extended at shoulder height.
- Keep your arms extended as you begin going counterclockwise making small circles with your hands.
- Continue the counterclockwise motion for the allotted reps.
Common Form Mistakes
High Resistance
Extending your arms away from your body increases the tension placed on your joint’s and muscles. Keep the resistance for this exercise fairly light, and focus on moving slowly, and controlling the movement before you add more resistance.
Sets & Reps Calculator
Average Backward Arm Circle standards by male, female, gender, weight, age and height
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Alternative Exercises to Backward Arm Circle
1. Dumbbell Front Raise
98.6 mSCORESWAPPED 173 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 161 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Cross-body Arm Stretch
11.9 mSCORESWAPPED 129 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
- Beginner
- Shoulders
4. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 126 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.
5. Shoulder Squeeze
13.8 mSCORESWAPPED 121 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Beginner
- Shoulders
6. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 105 TIMESThis stretch involves holding a PVC pipe overhead and slowly moving it behind you. It primarily targets the shoulder muscles, increasing shoulder mobility and flexibility. This exercise is particularly beneficial for improving the range of motion in the shoulders, which can help with overhead lifts and other shoulder-intensive movements.
- Beginner
- Shoulders
- PVC Pipe
7. Dumbbell Lateral Raise
95.5 mSCORESWAPPED 93 TIMESAn isolation exercise using dumbbells to raise the arms sideways, targeting the deltoid muscles.
8. Arnold Dumbbell Press
93.2 mSCORESWAPPED 90 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
9. Cable Face Pull
96 mSCORESWAPPED 86 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
10. Cable Lateral Raise
97.7 mSCORESWAPPED 86 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable