Warm-up & stretching · Warm-up and stretching
Arm Circles
Arm Circles is part of the guided warm-up and cool-down in DCFT.
Bodyweight
How to do it
- Stand with feet hip-width apart, arms relaxed at your sides
- Sweep both arms in big circles, out to the sides, up and back
- Small at first, then bigger: switch direction halfway through
- Shoulders stay away from your ears
Coach’s tip
Warms up the shoulders before you load them. If it pinches at one spot, make the circle smaller there: no forcing.
Setup
Grip
Arms straight, shoulders relaxed
Load
Bodyweight
You need
Nothing extra
Alternatives
Other exercises for the same movement (warm-up and stretching). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What can I do instead of the Arm Circles?
For the same movement: March in Place, Chest Opener and Leg Swing. In DCFT you swap with one tap.
DCFT
The Arm Circles in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.