Backward Arm Circle
Backward arm circles are a dynamic shoulder mobility exercise that warms up the rotator cuff and upper back muscles. This movement involves rotating extended arms in a reverse circular motion to improve shoulder joint flexibility and posture.
Since this movement induces negligible fatigue, Iridium excludes it from your weekly posterior deltoid volume calculations to ensure your hypertrophy data remains accurate. The AI programs this drill based strictly on your warmup preferences and available time, using it to mobilize the shoulder girdle before heavy lifting without eating into your recovery capacity.
Form Cues
- Stand tall with your core engaged and feet shoulder-width apart
- Extend your arms fully to the sides at shoulder height
- Initiate the movement from your shoulder joint, not your wrists
- Squeeze your shoulder blades together slightly as your arms move backward
- Keep your neck neutral and head looking straight forward
- Don't hunch your shoulders up toward your ears
- Don't allow your ribcage to flare out excessively
- Don't bend your elbows significantly during the rotation
- Don't swing your arms wildly using momentum
- Don't jut your head forward as you rotate
Common Mistakes
- Shrugging shoulders upward
- Bending the elbows
- Excessive torso swaying
- Moving too quickly
- Limited range of motion
Muscles Worked
This exercise primarily targets the posterior deltoids and the rotator cuff muscles, which are crucial for shoulder stability. It also engages the rhomboids and lateral deltoids to maintain arm elevation and retraction, effectively waking up the upper back for pulling or pressing movements.
Primary
Secondary
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