How to do a Forward Arm Circle
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Forward Arm Circle
Workouts with Forward Arm Circle
Target muscles worked
Instructions for Proper Form
Forward 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, Backward Arm Circle.
- Stand upright with your arms laterally extended at shoulder height. Keep your arms extended as you begin going clockwise making small circles with your hands. Continue the clockwise motion for the allotted time.
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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.
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Alternative Exercises to Forward Arm Circle
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 117 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.
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2. Wall Slide Stretch
5 mSCORESWAPPED 84 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.
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3. Overhead PVC Shoulder Stretch
1.6 mSCORESWAPPED 73 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.
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4. Backward Arm Circle
84.1 mSCORESWAPPED 48 TIMESBackward 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.
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5. Shoulder Squeeze
13.8 mSCORESWAPPED 48 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.
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6. Reach Behind and Open
6.5 mSCORESWAPPED 46 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.
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7. Bent Over Shoulder Stretch
13.5 mSCORESWAPPED 36 TIMESBent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
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8. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 35 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.
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9. PVC Around the World
5.5 mSCORESWAPPED 33 TIMESPVC Around the World is a compound exercise that primarily targets the shoulders and upper back. Using a PVC pipe for this exercise helps to limit the weight and focus on mobility. By moving the PVC pipe in a circular motion around your head, you enhance shoulder flexibility and range of motion. This is a great exercise for improving shoulder mobility and preparing for more complex movements.
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10. Mini Loop Band Reverse Fly
33.5 mSCORESWAPPED 32 TIMESAn isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.
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