Arm circles target your shoulders, upper back, biceps and triceps, as well as your coordination. This dynamic warm-up exercise primes your upper body for action by encouraging a controlled, full range of motion, and a fluid rhythm that gets your blood flowing.

Arm Circles Up/Down Instructions

  • Stand tall with your arms at your sides and feet slightly wider than hip-width apart
  • Reach up with your arm straight and “draw a circle” on the ceiling – inside out
  • Repeat with opposite arm
  • Reach down with your arm straight and “draw a circle” on the floor – inside out
  • Repeat with opposite arm
  • One arm chases the other in a figure-8 motion
  • Perform repetitions at a slow tempo through your full range of motion for 30 seconds
  • Increase tempo to create a more dynamic movement for another 30 seconds
  • Allow for subtle rotation through your torso, hips, and legs while anchoring into the ground with your feet

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