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.
Iridium classifies Arm Circles as mobility work, meaning they do not count toward your Minimum Effective Volume or fatigue scores for the deltoids. The AI introduces this exercise primarily when your profile is set to include dynamic warmups, using it to prime the shoulder capsule for subsequent heavy lifting.
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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