Arm Circles Movement Prep
arm circles warm-up
2 unhurried rounds
6-8 controlled Arm Circles reps
6 controlled PVC Pass Through reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
Arm Circles — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Arm circles gently move the shoulders through repeated rotation before pressing, pulling, or gymnastics work. Small circles create control first; larger circles add range once the joint feels warm. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
Arm circles gently move the shoulders through repeated rotation before pressing, pulling, or gymnastics work. Use Arm Circles before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
Watch Arm Circles Technique
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Arm Circles (Lv 1)
FitnessBlender · reviewed 2026-08-06
Muscles Worked
ShouldersUpper backChest
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Arm Circles to prepare shoulders and upper back before sessions that include PVC Pass Through, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Arm Circles if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: moving so fast that the shoulders shrug toward the ears. |
| Scaling | Bend the elbows or use smaller circles. |
How to Do the Arm Circles
1
Stand tall and extend both arms to the sides.
2
Make small forward circles without shrugging.
3
Gradually increase the circle size.
4
Repeat backward with the same smooth control.
Common Mistakes
✕
Moving so fast that the shoulders shrug toward the ears.
✕
Arching the lower back as the circles get larger.
Coaching Tips
✓
Keep the ribs down and neck relaxed.
✓
Use pain-free circles rather than forcing a full range.
Scaling Options
Easier / Beginner
Bend the elbows or use smaller circles.
Harder / Advanced
Follow with controlled PVC pass-throughs.
Warm-Up Examples
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Arm Circles Readiness Flow
pre-workout arm circles
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Arm Circles reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Arm Circles feel?
During Arm Circles, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
Build a Session Around Arm Circles
Use the generator to create a complete workout with an appropriate warm-up, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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