Seated Arm Circles

Seated arms movement. Extend both arms out to the sides and make slow, controlled circles.

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: 480
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #134of 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: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesArms

How to do it

Extend both arms out to the sides and make slow, controlled circles.
Notice how a slower speed requires more strength and control.
Find a pace that works for you.

About Seated Arm Circles

Seated Arm Circles extends the arms sideways while you draw slow circles from a chair. The seat removes the standing weight-transfer task, but holding the arms out still asks the shoulders to work continuously.

What to focus on

Keep a steady seated position as the arms circle.
Aim for a smooth circle rather than a large one.

Make the movement smaller

Lower the arms, make smaller circles, or rest briefly between cycles.

A mistake to watch for

Shrugging the shoulders as the arms tire. Reset the arm height and let the shoulders soften.

Practice time and pacing

The app assigns 30 seconds to Seated 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.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 1 of 16. It first appears on day 7 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.