Circle Arm

Circle Arm gif

Doing the Circle Arm right? Let your AI coach fix your form and build it into a plan made for you.

Targets: Front delt, Side delt

About

Rotate your shoulders in a circular motion

How to Circle Arm

Starting Position

Stand and stretch your arms to the side.

Proper Form

1. Stand and stretch your arms to the side.

2. Rotate your arms in a circular motion to exercise your shoulders.

3. Repeat on the opposite side.

Breathing Technique

Inhale while rotating your arms, and exhale when you stop.

Precautions

Keep your arms straight.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Circle Arm Community

Join the Community →

Circle Arm Related Reading

Myths Busted
Creatine is not bad for your kidneys, per Antonio's 2021 review of over 500 published studies
Creatine doesn't harm healthy kidneys — rising creatinine is a muscle byproduct, not kidney damage. A 2021 review of 500+ studies confirms it.
What Actually Matters
Time under tension does matter — just not the way you think
TUT isn't the main driver of muscle size — but it unlocks real aerobic and tendon adaptations. Here's what the research actually shows, per a 2022 review and RCT.
What Actually Matters
Cardio before or after weights: why the order depends on your goal
Do cardio before or after lifting? The answer depends entirely on your goal. Here's what the interference effect and a 2024 meta-analysis of 23 RCTs actually say.
What Actually Matters
The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research
Trap bar deadlift benefits go beyond 'easier on the back.' Here's what posterior-chain research and deadlift RCTs actually say about strength, safety, and power.
What Actually Matters
Is body recomposition real? You can lose fat and build muscle at once — here's what drives it
Lose fat and build muscle at the same time? Yes, it's real. Here's what the research says actually drives body recomposition, per a 2022 Med Sci Sports Exerc analysis.
Numbers Don't Lie
3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works
Wondering how many days a week to work out? 3 sessions gets the job done — per an RCT in J Strength Cond Res and exercise guideline reviews.

Curious about a Shoulder workout plan that includes the Circle Arm

Circle Arm Alternatives

Overhead Press

Dumbbell Shoulder Press

Dumbbell Lateral Raise

Circles Arm (Shoulder) vs Hammer Strength MTS Iso-Lateral Decline Press

Circle Arm

About

How to Circle Arm

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Circle Arm Related Reading

Creatine is not bad for your kidneys, per Antonio's 2021 review of over 500 published studies

Time under tension does matter — just not the way you think

Cardio before or after weights: why the order depends on your goal

The trap bar deadlift isn't a shortcut — it's the smarter pull, backed by posterior-chain research

Is body recomposition real? You can lose fat and build muscle at once — here's what drives it

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

Circle Arm Alternatives

Circle Arm vs