Shoulders · Bodyweight
Arm Circle Stepback
How to do the arm circle stepback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with your arms extended out to the sides at shoulder height. Step one foot back into a small reverse lunge while drawing slow, controlled circles with both arms. Return to standing and continue, alternating which leg steps back while keeping the arm circles moving throughout.
- 1Feel your shoulders working as you keep the arm circles steady
- 2Drive through your front leg to return from each step back
- 3Keep your core tall and engaged the whole time
Common mistakes
- Don't let your arms drop below shoulder height as you circle
- Avoid stepping back so far you lose your balance
- Don't rush the circles; keep them slow and controlled
Muscles worked
The arm circle stepback works the quads, glutes, front delts, side delts, upper traps, lower abs, hamstrings, calves, and rear delts.
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Rear DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Mid TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the arm circle stepback for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.