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Technique

  1. Stand with feet shoulder-width apart and perform large vertical circles with your straight arms.
  2. While one arm if rotating forward, the other arm is rotating backward; it will probably take a few attempts to learn the coordination necessary to perform this exercise.
  3. Perform rotations in both directions; each rotation counts as one repetition.
  4. Aim for your arms to go all the way behind.

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Form tips

  • Maintain a relaxed but engaged posture throughout the exercise.
  • Keep your core muscles lightly engaged and avoid arching your back.
Logging: Perform circles continuously, alternating or switching halfway.

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Muscles

Flexibility

Primary

  • Back
  • Serratus anterior
  • Chest
  • Shoulders
  • Neck

Secondary

  • Biceps

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Flexibility
Joint movements

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Progressions

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Twisting arm circles

Novice

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Regressions

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Arms circles

Beginner
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Arm flexion extension

Beginner
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Standing shoulder circles- arms by the sides

Beginner
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Standing shoulder elevation and depression- arms by the sides

Beginner
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Standing chest stretch

Beginner
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Touch sky and earth

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.