Arm Circles
| English Name | Arm Circles |
|---|---|
| Difficulty | Beginner |
| Movement Patterns | Rotation / Anti-Rotation |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Corrective Functional Recovery Stretching |
| Required equipment | No equipment |
💠 Exercise guide
✅ Arm circles are a bodyweight exercise that activate and warm up the shoulder joint and surrounding muscles through circular arm movements. This exercise is primarily used for warm-ups, cool-downs, shoulder mobility, reducing stiffness, and light rehabilitation, making it a highly practical option before pressing, pulling, and overhead movements.
💠 Execution Guide
Setup
✅ Stand tall; feet hip-width apart, knees soft, spine neutral.
✅ Extend the arms out to the sides until they are level with the shoulders (about 90° of abduction).
✅ Keep the elbows straight but not locked (slight bend).
✅ Brace the core so the ribs don’t flare and the lower back doesn’t overarch.
✅ Keep the shoulders away from the ears; neck relaxed.
✅ Set a calm, rhythmic breathing pattern from the start (no breath holding).
Execution
🔄 Start with small forward circles; initiate the movement from the shoulder joint (not the wrists or elbows).
🔄 Gradually increase the size of the circles while maintaining control (no jerky or ballistic motion).
🔄 Continue for 20–30 seconds (or a set number of reps).
🔄 Then reverse the direction and perform the same amount backward.
🔄 At the end, lower the arms and relax/shake them out for a few seconds to release tension.
Recommended tempo: slow, controlled circles (not fast).
Coaching Cues
✔️ “The movement comes from the shoulder”; the elbows and wrists just follow—they don’t lead.
✔️ “Long neck, shoulders down”; if the scapulae start to rise, make the circles smaller.
✔️ “Ribs down”; don’t allow the lower back to arch or the chest to flare excessively.
✔️ “Don’t lock the elbows”; locking creates unnecessary joint stress and tension.
✔️ “Smooth, continuous circles”; fast or jerky motion increases the risk of shoulder irritation.
✔️ “Both forward and backward”; both directions are essential for more complete joint and muscle activation.
✔️ “Rhythmic breathing”; never hold your breath (keeps the neck and traps relaxed).
Benefits of the exercise
1️⃣ Increases shoulder mobility and range of motion by warming up the rotator cuff muscles.
2️⃣ Increases blood flow to the upper body and prepares it for heavier movements.
3️⃣ Activates the shoulder/scapular stabilizers (better control and stability).
4️⃣ Reduces injury risk before overhead or dynamic movements.
5️⃣ Easy to perform, requires no equipment, and can be done anywhere.
6️⃣ Helps reduce shoulder stiffness and tension caused by prolonged sitting or poor posture.
7️⃣ Useful for light rehabilitation by increasing blood flow and restoring shoulder movement control.
8️⃣ Improves neuromuscular coordination, especially when changing directions or movement patterns.
9️⃣ Effectively prepares the body for pressing, push-ups, pull-ups, lat work, CrossFit, and more (as a dynamic warm-up).
🔟 Enhances scapulohumeral movement quality and overall shoulder joint feel during training.
Common Mistakes
❌ Moving too fast or using jerky motion, increasing stress on the shoulder joint.
❌ Shrugging the shoulders and accumulating tension in the neck/traps.
❌ Not performing both directions (only forward or only backward).
❌ Letting the arms drop below shoulder height and turning the movement into a “partial” exercise.
❌ Holding the breath and creating unnecessary tension.
❌ Locking the elbows and increasing joint stress.
❌ Excessive lower-back arching to “compensate” for limited shoulder mobility.
❌ Making the circles too large before adequate warm-up (sudden start with a large range).
Breathing Pattern
🌬️ Breathe rhythmically throughout the movement; natural and continuous.
🌬️ As the circles get larger, slightly emphasize the exhale to keep the neck relaxed.
🌬️ The Valsalva maneuver is not needed (this is not a heavy or strength-based exercise); breath holding only increases neck and shoulder tension.
ROM Guidelines
📐 Recommended range: arms at shoulder height, circles progressing from small to medium/large with control.
📐 Minimum acceptable range: small circles with the arms slightly below shoulder height (if you have stiffness or pain).
📐 Risky range: very large circles with elevated shoulders, excessive spinal arch, or sharp anterior shoulder pain (signs of irritation or impingement).
Precautions & Contraindications
⚠️ If you feel sharp pain, tingling, numbness, or shooting pain down the arm, stop the movement.
⚠️ In cases of acute tendon inflammation, recent rotator cuff tears, or shoulder dislocation/instability, proceed with caution and preferably under professional guidance.
⚠️ With neck issues (severe trap or neck spasms), reduce circle size first and focus on “shoulders down.”
⚠️ Never perform with heavy weights; if adding load, keep it very light and fully controlled.
Variations & Alternatives
🔁 Easier version (Beginners): smaller circles + shorter duration (10–15 seconds each direction).
🔁 Advanced version: longer duration (30–45 seconds) or performing “opposite directions” for greater coordination.
🔁 Limited-equipment version: seated on a bench (reduces torso cheating)
🔁 Resistance version: light wrist weights or a resistance band (only if pain-free and fully controlled).
🔁 Alternative for pain or limitations: “shoulder pendulum” with support on a chair (very gentle range).
Advanced Biomechanics
🧬 This movement is essentially shoulder circumduction: a combination of flexion, abduction, extension, and adduction in a circular path.
🧬 As the circles get larger, shoulder torque increases (due to the longer lever arm), making control and rhythm even more important.
🧬 The scapula should be stable yet allow controlled movement; scapular elevation usually indicates upper-trap dominance and weaker rotator cuff/scapular control.
🧬 The rotator cuff plays a key role in keeping the humeral head centered within the glenoid fossa; therefore, slow, non-jerky motion is more joint-friendly and safer.
Programming Tips
🗓️ Standard warm-up: 2–3 sets, each set 20–30 seconds forward + 20–30 seconds backward.
🗓️ Rest: 20–45 seconds between sets (or until a feeling of looseness returns to the shoulders).
🗓️ Tempo: controlled; progress from small to larger circles (not explosive).
🗓️ Placement in the program: at the beginning of the session before bench press/shoulder press/pull-ups/lat work, or as part of daily rehab/mobility.
🗓️ Hypertrophy or strength goal? This is not a “primary strength lift”; its role is preparation, movement quality, and shoulder health.
💠 Muscle Involvement
✅ Arm circles, by holding the arms at shoulder height and creating a continuous circular motion, engage the shoulder and shoulder-girdle muscles throughout the movement: both for motion production (deltoids/triceps), joint and scapular stabilization (rotator cuff/trapezius, etc.), and posture maintenance (core and neck/upper-back muscles).
Main muscles
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
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