# Side Lying Arm Circle

A side-lying shoulder mobility drill in which your top arm travels a full circle around the shoulder while the rest of your body stays still. Used as a warm-up for the chest and front of the shoulder.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/lying-on-side-arm-circle-warm-up/video/male.mp4
- HTML: https://seto.fit/exercises/side-lying-arm-circle/

## Muscles worked

- Mid chest: 6/10
- Front delts: 6/10
- Rotator Cuff: 4/10
- Upper back: 3/10

## How to do the Side Lying Arm Circle

1. Lie on your side, top hand resting in front of your hips.
2. Lift the arm up and circle it overhead and behind you.
3. Bring it back down to your hips to finish the circle.
4. Keep your hips still; switch sides after all reps.

### Full technique — 6 steps

1. Lie on your side with your legs straight and your lower arm resting on the floor.
2. Rest your top hand on the floor in front of your hips.
3. Lift the top arm toward the ceiling, then reach it overhead past your head.
4. Continue the circle behind you and down toward your hips, bending the elbow as needed.
5. Keep your hips and legs still so the movement comes from the shoulder.
6. Complete all reps with one arm, then roll onto your other side and switch arms.

## Common mistakes

- Rolling the torso with the arm
- Shrugging shoulders toward ears
- Rushing through the circle
- Forcing the arm past a comfortable range

## Form cues

- Keep torso quiet
- Move from the shoulder
- Make the circle big
- Move slowly and smoothly

## How much to do

- **Strength**: 1–2 sets of 5–8 reps · rest 30 s · 6 reps in reserve · lower 3 s, lift 3 s
- **Muscle growth**: 1–2 sets of 6–10 reps · rest 30 s · 6 reps in reserve · lower 3 s, lift 3 s
- **Endurance**: 1–2 sets of 8–12 reps · rest 30 s · 6 reps in reserve · lower 3 s, lift 3 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Side Lying Arm Circle work?

Primary: Mid chest 6/10, Front delts 6/10. Also works: Rotator Cuff 4/10, Upper back 3/10.

### When should I do the Side Lying Arm Circle in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Side Lying Arm Circle?

Strength: 1–2 sets of 5–8 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 6–10 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 8–12 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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