Arm Circles

Standing arms movement. Stand tall with feet hip-width apart.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 4,304
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #41of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: None

Focus zonesArms Shoulders

How to do it

Stand tall with feet hip-width apart
Lift the hands to shoulder height with the arms tucked to the sides
Make smooth outward circles with both arms
Control the movement and keep shoulders relaxed

About Arm Circles

Arm Circles begins with the hands around shoulder height and uses smooth outward circles. Both feet stay planted, so you can focus on the arm path. Lower the hands if the top of the circle makes the shoulders rise toward the ears.

What to focus on

Keep a little softness at the elbows rather than locking them.
Make the outward path smooth and keep the torso quiet.

Make the movement smaller

Lower the arms and draw smaller circles. Pause between cycles if holding the arms up becomes tiring.

A mistake to watch for

Shrugging to maintain arm height. Reduce the circle and let the shoulders settle before continuing.

Practice time and pacing

The app assigns 30 seconds to Arm Circles. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Where you will practice it

You will find this movement in Gentle Morning Warm-Up, at step 6 of 12. It first appears on day 1 of the Standing Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.