Circles Arm

Instructions

1
Stand upright with feet shoulder-width apart, core engaged, and neutral spine alignment. Keep your body in an upright jumping position with feet ready to leave the ground.
2
Prepare by positioning arms at sides or slightly forward. Engage core muscles and prepare for explosive arm elevation. Ensure shoulders are relaxed and retracted.
3
As you jump, begin bringing arms upward and outward in a controlled arc. Lower arms back down toward sides as you land, allowing shoulders to return to neutral position.
4
Drive upward explosively through legs while simultaneously raising both arms to shoulder height or above in a sweeping motion. Complete the arm abduction and return arms to starting position as landing occurs.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Serratus Anterior, Clavicle Head of Pectoralis Minor
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Circles Arm because it challenges the Pectoralis Major through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Shoulders region.

Benefits

  • Significantly enhances the structural integrity and power of the Pectoralis Major.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Shoulders stability and proprioception during heavy loads.
  • Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Shoulders.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Serratus Anterior, Clavicle Head of Pectoralis Minor to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Circles Arm
  • Cable Circles Arm
  • Banded Circles Arm

Beginner Tips

If you are new to the Circles Arm , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions