Front and Back Arms Rotation
Expert Advice
Keep your shoulders down and away from your ears to prevent tension in the neck.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms extended to the sides at shoulder height.
- Rotate your arms forward in small circles for the desired number of repetitions.
- Pause and then rotate your arms backward in small circles for the desired number of repetitions.
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Muscles Worked
Front and Back Arms Rotation primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Front and Back Arms Rotation work?
Front and Back Arms Rotation primarily targets the Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Front and Back Arms Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Front and Back Arms Rotation suitable for beginners?
Yes, Front and Back Arms Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
