Arm Circles
Arm circles are a fundamental dynamic stretching exercise designed to warm up the shoulder girdle and improve joint mobility. By rotating the arms in a controlled manner, you increase blood flow to the deltoids and rotator cuff, preparing the upper body for resistance training.
While this is a bodyweight movement, AI coaching adds value by tracking the duration and intensity relative to your recovery data. If your HRV indicates high fatigue or you've reported shoulder stiffness, the app can adjust the recommended duration or suggest specific regressions to ensure you mobilize without aggravating the joint. Over time, the system learns your warmup preferences to build the most effective pre-workout routine for your specific physiology.
Form Cues
- Stand tall with your feet shoulder-width apart
- Extend arms straight out to the sides at shoulder height
- Engage your core to keep your torso stable
- Start with small circles and gradually increase the diameter
- Keep your neck neutral and relaxed
- Don't shrug your shoulders up toward your ears
- Don't swing your arms using momentum instead of muscle control
- Don't jut your head forward or crane your neck
- Don't allow your torso to rock back and forth
- Don't bend your elbows significantly
Common Mistakes
- Using excessive momentum
- Shrugging shoulders near ears
- Bending the elbows
- Rocking the torso
- Holding breath
Muscles Worked
This exercise primarily targets all three heads of the deltoid muscle, promoting blood flow and synovial fluid production within the shoulder capsule. It also engages the upper trapezius and rotator cuff muscles as stabilizers, making it an excellent movement for shoulder health and mobility.
Primary
Secondary
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