Health Advocate Blog

Workout of the Week: Arm Rotation

This week’s exercise is helpful in getting your blood pumping and the muscles in your shoulders and arms moving. You may remember doing this exercise as a kid in Phys. Ed! It is fairly simple, but can help with muscle tone in your shoulders, biceps and triceps. Also, it is beneficial for improving your posture! Here’s how to do it.

How to do it

  1. Stand up straight and tall with feet shoulder-width apart. Engage your core muscles and ensure your shoulders are back.
  2. Extend both arms out to each side so that they are parallel with the floor.
  3. Using slow, controlled motions move your arms forward to make small circles.
  4. Gradually increase the size of your circle until you feel your triceps begin to stretch.
  5. Do this for 10 seconds, then pause and return to your starting position.
  6. Next, reverse the direction to make circles in the opposite direction. Continue for 10 seconds.


  • This move makes a great warm-up exercise.
  • You can do the exercise virtually anywhere—try doing it for a few minutes while watching your favorite shows.
  • If you want to get more from this exercise, try holding light hand weights.

Always talk to your doctor prior to beginning a new workout routine and only perform exercises appropriate for your health and fitness level.