Shoulders · Bodyweight
Arm Circles
How to do the arm circles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand with arms extended out to sides. Make small circular motions, gradually increasing the size of the circles. Reverse direction after 10-15 circles.
- 1Feel your shoulders warming up as you make controlled circles with your arms
- 2Keep your arms extended and shoulders down
- 3Perform circles both forward and backward to engage all muscles
Common mistakes
- Avoid swinging or jerking; keep the motion smooth
- Don't shrug your shoulders; keep them relaxed
- Avoid locking your elbows; maintain a slight bend
Muscles worked
The arm circles mainly works the side delts, with the triceps and upper traps assisting.
- Side DeltsPrimary
- TricepsSupport
- Upper TrapsSupport
Kovo programs the arm circles 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 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
- How to do the resistance band pull-aparts
Last reviewed April 2026.