Circles Arm

Toned arm line

Circles Arm gif

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

About

Extend your arms and rotate in circles

How to Circles Arm

Starting Position

Stand with your arms extended to the sides and bend your elbows at a 90-degree angle.

Proper Form

1. Stretch your arms out to the side.

2. Slowly rotate your arms in a circular motion while feeling your triceps.

3. Repeat in the opposite direction.

Breathing Technique

Breathe regularly to the natural rhythm.

Precautions

Move slowly in a circular motion with your arms to avoid straining your shoulders.

From the Community

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

Circles Arm Community

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Circles Arm Related Reading

Myths Busted
Stretching doesn't prevent injury — but a hip and core programme cut overuse injuries 39% (2024 RCT)
Stretching before a run won't stop you getting hurt. Here's what actually works — according to a 2024 RCT of 325 novice runners in Br J Sports Med.
Myths Busted
Lower back pain after a deadlift: when it's normal soreness — and when it's an emergency
Most post-deadlift back pain is normal muscle soreness. But 3 clinical cases show exactly when it becomes an emergency — and what the red flags look like.
Myths Busted
Foam rolling does reduce soreness and improve range of motion — what 6 studies actually found
Foam rolling cuts soreness, boosts flexibility, and speeds recovery — but dosage and timing matter. Here's what 6 peer-reviewed studies actually found.
Myths Busted
Squat knee pain is almost always a kneecap problem — usually your knee caving in, not the squat
Knee pain during squats usually has one fixable cause. Here's what to check, what to change, and when to back off — per a 2022 Br J Sports Med meta-analysis and 4 other studies.
What Actually Matters
Zone 2 cardio works — but your watch's heart-rate zones are probably wrong
Zone 2 is real and effective — but fixed % of max HR varies up to 29% between individuals, per a 2025 study of 50 cyclists. Here's how to find your actual zone.
Numbers Don't Lie
Training to failure isn't necessary for muscle growth — stopping 1–4 reps short works just as well
You don't have to grind every set to failure. Stopping 1–4 reps short builds just as much muscle — per 4 meta-analyses including Sports Med 2023 and 2024.

Curious about a Triceps workout plan that includes the Circles Arm

Circles Arm Alternatives

Arm Crossover

Standing Elbow Clap

Standing Elbow Touch

Circles Arm (Triceps) vs Shoulder External and Internal Rotation

Circles Arm

About

How to Circles Arm

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Circles Arm Related Reading

Stretching doesn't prevent injury — but a hip and core programme cut overuse injuries 39% (2024 RCT)

Lower back pain after a deadlift: when it's normal soreness — and when it's an emergency

Foam rolling does reduce soreness and improve range of motion — what 6 studies actually found

Squat knee pain is almost always a kneecap problem — usually your knee caving in, not the squat

Zone 2 cardio works — but your watch's heart-rate zones are probably wrong

Training to failure isn't necessary for muscle growth — stopping 1–4 reps short works just as well

Circles Arm Alternatives

Circles Arm vs