Male model ex_TZZDK6

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Shoulders · Body Weight

Arm Circles Backward

intermediatestrength

Arm Circles Backward is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · deltoids

Secondary muscles

Upper Back · trapezius, rhomboids

How to do Arm Circles Backward

Stand with your feet shoulder-width apart and your arms extended straight to your sides.
Begin by making circular motions with your arms, moving them backward in a controlled manner.
Repeat for the desired repetitions.

Form tips

Engage your core to maintain stability and balance throughout the exercise.
Perform the movement slowly and with control to maximize muscle activation and prevent injury.
Keep your arms straight and focus on making smooth, controlled circles to ensure proper form.

Arm Circles Backward alternatives

One Arm Reverse Dumbbell Fly

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

Dumbbell One Arm Front Raise

Delts · intermediate

Dumbbell One Arm Low Fly

Delts · intermediate

More delts exercises

Arm Circle (Variation 2)

Arm Pulses

Arm Circle

Arm Pulses Cross

Arm Tuck Side Bend

Kettlebell Single Arm Lateral Raise

Delts · intermediate

Cable One Arm Front Raise

Delts · beginner

Dumbbell One Arm Lateral Raise

Delts · intermediate

Arm Circles Backward FAQ

What muscles does Arm Circles Backward work?

Arm Circles Backward mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.

What equipment do you need for Arm Circles Backward?

None. Arm Circles Backward is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Arm Circles Backward should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Arm Circles Backward good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Arm Circles Backward burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Arm Circles Backward?

Other exercises for the delts include One Arm Reverse Dumbbell Fly, Dumbbell Bent Arm Lateral Raise, Dumbbell One Arm Front Raise and Dumbbell One Arm Low Fly.

For developers

Use Arm Circles Backward in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_TZZDK6" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TZZDK6",
  "name": "Arm Circles Backward",
  "model": "male",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_TZZDK6/mp4-720.mp4?…",
    "poster": "https://…/ex_TZZDK6/poster.jpg?…"
  }
}