How to do a Backward Arm Circle
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 1,184,410
- Popularity Rank
- 163rd
- Difficulty
- Beginner
- Shoulders Strength
- 75 mSCORE 77th
- Equipment Required
- Bodyweight-only
Workouts with 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
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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Alternatives & Variations to Backward Arm Circle
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 96 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.
2. Wall Slide Stretch
5 mSCORESWAPPED 94 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
3. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 89 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.
4. Shoulder Squeeze
13.8 mSCORESWAPPED 86 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.
5. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 67 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
6. Reach Behind and Open
6.5 mSCORESWAPPED 56 TIMESReach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.
7. Loop Band Overhead Shoulder Stretch
7.3 mSCORESWAPPED 54 TIMESLoop Band Overhead Shoulder Stretch is primarily a mobility exercise that targets the shoulders. By using a loop band, you can add gentle resistance to the stretch, which can help improve flexibility and range of motion in your shoulders. This is a great addition to warm-ups or cool-downs, especially for those looking to enhance shoulder health and mobility.
8. Loop Band Shoulder External Rotation
18.7 mSCORESWAPPED 54 TIMESFocusing on the rotator cuff muscles, this exercise enhances shoulder stability and mobility. The external rotation movement with the loop band resistance strengthens the shoulder's external rotators, crucial for injury prevention and rehabilitation. It’s suitable for all fitness levels and is especially beneficial for athletes and individuals seeking to improve shoulder health.
9. Dumbbell Front Raise
98.6 mSCORESWAPPED 50 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.
10. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 44 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.