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.
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 88 calories 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
You're a coach? Arm Circles – Small to Large is already in Gymkee's library of 550+ 4K exercises. Add it to your programs in seconds.
Start Free TrialMuscles Worked by Arm Circles – Small to Large
Equipment
- No equipment
Calorie Calculator
MET 2.5Calories = 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)
- ≈ 88 cal
- Video quality
- 4K with male and female demonstrations
More Shoulders Exercises
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
Add Arm Circles – Small to Large to your coaching programs
Create personalized training programs with Gymkee. Access 550+ exercises in 4K with male and female videos, multiple angles, and step-by-step instructions. Build custom workouts and deliver a professional experience to your clients.
© 2019–2026 KEEZOKU SAS. All exercise content (videos, descriptions, data) is protected intellectual property. Unauthorized reproduction, distribution, or modification is prohibited.
