Arm Circles – Small to Large

Learn how to do Arm Circles – Small to Large with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 2.5 Shoulders No equipment

Arm Circles – Small to Large is a No equipment exercise that primarily targets the Shoulders. It has a MET value of 2.5, meaning a 70 kg person burns approximately 90 kcal in a 30-minute session.

How to Do Arm Circles – Small to Large

A warm-up and mobility drill for the shoulders, involving controlled circular motions. You start with small circles and gradually increase to larger ones, both clockwise and counterclockwise.


Instructions:


  • Stand tall with arms extended to the sides at shoulder height.

  • Begin making small circles forward with your arms.

  • Gradually increase the size of the circles.

  • After a set time, reverse the direction and repeat backward.

  • Keep your arms straight and your body stable.


Common mistakes:


  • Bending your elbows

  • Letting your torso sway

  • Going too fast and losing control

  • Shrugging your shoulders

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Muscles & equipment

Primary muscleShoulders
EquipmentNo equipment

Calorie Calculator

MET 2.5
Estimated burn
90 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Arm Circles – Small to Large

Type
No equipment exercise
Primary muscle
Shoulders
Secondary muscles
None
MET value
2.5
Calories (30 min, 70 kg)
≈ 90 cal
Video quality
4K with male and female demonstrations

More Shoulders Exercises

Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • No equipment
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Push Press
MET 5.5

Barbell Push Press

  • Short bar
  • Olympic Barbell

FAQ: Arm Circles – Small to Large

What muscles does Arm Circles – Small to Large work?

Arm Circles – Small to Large primarily targets the Shoulders.

How do you do Arm Circles – Small to Large correctly?

A warm-up and mobility drill for the shoulders, involving controlled circular motions. You start with small circles and gradually increase to larger ones,...

Is Arm Circles – Small to Large good for beginners?

Arm Circles – Small to Large has a MET value of 2.5, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Arm Circles – Small to Large?

Arm Circles – Small to Large requires: No equipment.

What are the benefits of Arm Circles – Small to Large?

Arm Circles – Small to Large strengthens the Shoulders, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Arm Circles – Small to Large?

Similar exercises to Arm Circles – Small to Large include Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row, Dumbbell Arnold Press – Seated. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Arm Circles – Small to Large better than Barbell Front Raise.?

Both Arm Circles – Small to Large and Barbell Front Raise. target the Shoulders. Arm Circles – Small to Large uses No equipment, while Barbell Front Raise. offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
Dumbbell Arnold Press – Seated
MET 5

Dumbbell Arnold Press – Seated

  • Dumbbells
Dumbbell Bent Over Reverse Fly
MET 3.5

Dumbbell Bent Over Reverse Fly

  • Dumbbells

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