Stand upright with one arm extended straight out to the side at shoulder height, palm facing down.
Execution
Make small circular motions with your arm, gradually increasing the circle size. Reverse direction after the set and repeat with the other arm.
Equipment required
Nothing
Target muscles
Shoulders
More Detailed Information
Single Arm Circles
How to Do
Setup: Stand with your feet shoulder-width apart. Extend one arm straight out to the side at shoulder height, keeping it parallel to the ground.
Starting Position: Ensure your arm is fully extended, and your palm faces downward. Engage your core and maintain an upright posture.
Movement: Begin making small, controlled circular motions with your extended arm. Gradually increase the size of the circles if desired.
Direction Change: Perform circles in one direction for a set number of repetitions, then reverse the motion for an equal number.
Switch Arms: Repeat the movement with your other arm.
Repeat: Complete the desired number of sets on both sides.
Benefits
Single Arm Circles enhance shoulder mobility, strengthen the deltoids, and improve joint stability. The unilateral focus helps address muscle imbalances and increases control and range of motion in the shoulder joint. This simple exercise is effective as a warm-up or as part of a shoulder rehabilitation program.
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