How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the arm circles in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Arm Circles: how to do it and muscles worked

The arm circles mainly works your shoulders. You need bodyweight (no equipment).

Muscles worked

Main

Shoulders

How to do the arm circles

1
Stand tall with your feet shoulder-width apart and extend both arms straight out to the sides at shoulder height with palms facing down.
2
Make small circles with your arms, gradually making them larger over 10 to 15 seconds. Then switch direction and repeat, keeping your arms level the whole time.
3
Keep your core braced and your shoulders away from your ears. Do 20 to 30 seconds in each direction, breathing normally.

Form tip: Keep your neck relaxed and avoid arching your lower back. Start with small circles and enlarge them slowly to prevent a cold shoulder joint from jerking.

Common questions

Which muscles does the arm circles work?: The arm circles mainly works your shoulders.
What equipment do I need for the arm circles?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the arm circles in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.