# Arm Circles

Big, slow circles of both arms together to warm the shoulders, wake up the
rotator cuff, and open the chest before pressing or pulling.

- **Category:** Mobility / warm-up
- **Type:** Shoulder mobility
- **Targets:** Deltoids, rotator cuff, upper back
- **Prescription:** 10 slow backward circles, then 10 forward
- **Defaults:** 2 × 10 bodyweight

## Setup

Stand tall, feet shoulder-width, arms relaxed at your sides.

## Execution

1. Reach both arms forward and up until they pass overhead.
2. Carry them back and down behind you, tracing the biggest circle you can.
3. Sweep them low and forward again to begin the next circle.
4. Complete the set, then circle in the opposite direction.

## Cues

- Keep the arms long — draw the circle from the shoulder, not the elbow.
- Stand tall; don't let the low back arch as the arms pass overhead.
- Keep the tempo slow and even, breathing throughout.

## Common Mistakes

- Tiny, rushed circles instead of full, slow ones.
- Shrugging the shoulders toward the ears at the top.
- Arching the low back to force the arms higher.

## Progression

Small circles → full-range circles → slow both directions → pause briefly with
the arms overhead each rep.