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Shoulders · Body Weight
Lying on Side Arm Circle Warm Up
Lying on Side Arm Circle Warm Up is a beginner isolation strength exercise that works the delts (shoulders), with the chest and 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 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders
Secondary muscles
- Chest
- Upper Back
How to do Lying on Side Arm Circle Warm Up
- Lie on your side with your knees bent and both arms extended in front of you at chest height.
- Lift your top arm and draw a large circle over your head and behind you.
- Let your chest open and your eyes follow your hand as the arm goes behind you.
- Bring the arm back to the start and repeat, then switch sides.
Form tips
- Keep your knees together and on the floor.
- Move slowly through the full range.
Lying on Side Arm Circle Warm Up alternatives
More delts exercises
Lying on Side Arm Circle Warm Up FAQ
What muscles does Lying on Side Arm Circle Warm Up work?
Lying on Side Arm Circle Warm Up mainly works the delts in the shoulders. The chest and upper back work as secondary muscles.
What equipment do you need for Lying on Side Arm Circle Warm Up?
None. Lying on Side Arm Circle Warm Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Lying on Side Arm Circle Warm Up 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 Lying on Side Arm Circle Warm Up good for beginners?
Yes. Lying on Side Arm Circle Warm Up is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Lying on Side Arm Circle Warm Up burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Lying on Side Arm Circle Warm Up?
Other exercises for the delts include Dumbbell Side Lying One Hand Raise, Dumbbell Lying One Arm Rear Lateral Raise, Seated Plate Side Raises and Side Lateral Raise Resistance Band.
For developers
Use Lying on Side Arm Circle Warm Up 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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