Forward Arm Circle
The forward arm circle is a dynamic shoulder mobility exercise where you extend your arms and rotate them in a controlled, circular motion. This movement warms up the shoulder joints, rotator cuff, and upper back muscles to prepare the body for upper-body training.
Since this exercise is primarily used for warming up or mobility, the AI focuses on your recovery status and injury history rather than just load. If you have logged shoulder pain in the past, the app can flag this movement and suggest reduced ranges of motion or alternative scapular activation exercises. Additionally, by tracking the duration and intensity of your warm-up relative to your workout performance, the system learns exactly how much joint preparation you need to perform your best in heavy pressing movements.
Form Cues
- Stand tall with your spine neutral and feet shoulder-width apart
- Extend your arms straight out to the sides to form a 'T' shape
- Initiate the movement from the shoulder joint, not the wrists
- Start with small circles and gradually increase the diameter
- Keep your neck neutral and chin tucked
- Don't shrug your shoulders up toward your ears
- Don't bend your elbows significantly during the rotation
- Don't allow your torso to rock back and forth
- Don't hold your breath while rotating
- Don't force the range of motion if you feel pain
Common Mistakes
- Hiking shoulders up (engaging traps)
- Bending the elbows
- Swinging the torso for momentum
- Moving too fast without control
- Jutting the head forward
Muscles Worked
This exercise primarily targets the anterior and lateral deltoids, requiring them to contract isometrically to hold the arms up while performing the dynamic movement. It also heavily involves the rotator cuff complex and scapular stabilizers to maintain proper joint centration and control throughout the rotation.
Primary
Secondary
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