Instructions

1

Stand upright with feet shoulder-width apart, arms relaxed at sides, chest upright, core engaged, and neutral spine alignment.

2

Prepare by taking a deep breath and bracing your core. No equipment is needed for this bodyweight exercise.

3

From the standing position, slowly lower your arms from the raised position (from overhead or lateral position) back down toward your sides in a controlled manner, resisting gravity throughout the movement.

4

Drive your arms upward and outward using chest contraction, raising both arms to shoulder height or overhead depending on the variation shown, then return to the starting position with control.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Clavicular Head, Serratus Anterior, Triceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Circles Arm allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Improves overall Shoulders stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Circles Arm , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

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

Exercise Variations

Dumbbell Circles Arm
Cable Circles Arm
Banded Circles Arm

Circles Arm