How to do the Side Lying Arm Circle
- Lie on your side, top hand resting in front of your hips.
- Lift the arm up and circle it overhead and behind you.
- Bring it back down to your hips to finish the circle.
- Keep your hips still; switch sides after all reps.
Full technique — 6 steps
- Lie on your side with your legs straight and your lower arm resting on the floor.
- Rest your top hand on the floor in front of your hips.
- Lift the top arm toward the ceiling, then reach it overhead past your head.
- Continue the circle behind you and down toward your hips, bending the elbow as needed.
- Keep your hips and legs still so the movement comes from the shoulder.
- 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
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.
