Learn how to train your shoulder muscles with arm circles. The great thing about this exercise is that you don’t need any weight training equipment. However, you can also perform it using two light dumbbells. Arm circles are often included at the end of a superset or giant set.
For example: Do dumbbell side laterals until muscle failure, then continue with arm circles.
Find more shoulder exercises in the Weight Training section.
Execution
- Stand upright or sit on a bench and extend your arms sideways.
- Fully extend your elbows and keep your upper body straight.
- Most people perform arm circles in front of a mirror.
- Start with your arms parallel to the floor.
- By turning your hands, you can target different parts of your shoulder muscles:
- Thumbs up: targets the front deltoids
- Thumbs down: targets the rear deltoids
- To isolate the rear delts, lean forward slightly.
- Begin circling your arms at shoulder height. Keep the movement controlled, not too fast.
- Each circle should take about 1 to 2 seconds.
- Perform 20 to 50 circles, then reverse the direction.
- One set should always consist of 50% forward circles and 50% backward circles.
If your shoulders are not exhausted after 100 total reps, try using 2 light dumbbells next time.
Advice
- Perform 1 to 2 sets of 40 to 100 repetitions (20 to 50 in each direction).
- Try adding arm circles at the end of a superset or giant set.
- This exercise is not meant for heavy weights—maximum recommended: 5 lbs (2 kg) per dumbbell.
Superset Recommendation: Dumbbell Laterals + Arm Circles
Suggestions
- The Shoulder Muscles
- Supersets
- Giant Sets
- Seated Barbell Shoulder Press
- Standing Barbell Shoulder Press
- Dumbbell Laterals
- Front Dumbbell Raise
- Reverse Dumbbell Fly
