Step by step instructions, muscle activation and variants for the Arm Circles.
Full arm rotation is a dynamic shoulder mobility exercise involving large circular movements of both arms. It lubricates the shoulder joints, activates the surrounding muscles, and is commonly used as a warm-up or cool-down movement to improve range of motion.
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The Arm Circles is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.