Arm Circles – Small to Large

Learn how to do Arm Circles – Small to Large with proper form. Watch the 4K video, 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 70kg 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

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Muscles Worked by Arm Circles – Small to Large

Primary Shoulders

Equipment

  • No equipment

Calories Burned Doing Arm Circles – Small to Large

Calorie Calculator

MET 2.5
Estimated burn
88 calories

Calories = 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, 70kg)
≈ 88 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

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

Both Arm Circles – Small to Large and Barbell Front Raise. target the Shoulders. Choose based on your available equipment and training goals.

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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