Your deltoid is a shoulder muscle made up of three parts. It, along with other muscles, raises and rotates your arms to the front, sides and back. The front portion of your deltoid is called the anterior deltoid, the side portion is called the medial deltoid and the back is called the posterior deltoid. The arm-circle exercise performed in different positions and different directions targets each of your deltoid sections, and it is easy to do.
Arm Circles Palms Down
This arm-circle exercise uses all three deltoid portions with more emphasis placed on your medial deltoid. Start by sitting or standing straight with your arms held out in "T" position and your palms facing down. Compress your abdomen and waist inward for spine support. Breathe naturally as you circle your arms forward 10 to 15 times. Reverse and circle your arms backward 10 to 15 times. Rest your arms down for 30 seconds. Perform a total of three sets forward and backward, with a 30-second rest between sets.
Arm Circles with Forward Lean
This position of arm circles will put more payload on the posterior portion of your deltoid. Stand in a forward lunge with your torso angled slightly forward. Keep your spine straight and compress your abdomen inward for spine support. Hold your arms straight out from your shoulder joint, with your palms rotated forward. Circle your arms forward 10 to15 times. Reverse direction and circle them backward 10 to 15 times. Perform three sets of each, with a 30-second rest between sets. Stand up and switch legs. Angle your torso forward with a straight spine. Raise your arms to a letter "T" position, with your thumbs pointing down to the floor. Perform 10 to 15 forward circles for three sets and 10 to 15 backward circles for three sets.
Bent Arm
If you experience shoulder pain with the straight-arm circles or lack enough room to straighten your arms out to the sides, bend your elbows to a 90-degree angle. Stand or sit straight and perform the forward and backward arm circles. This position allows you to have more range of motion toward the back and include additional shoulder girdle muscles as well. Add a 1- to 3-pound dumbbell to each hand for more toning and muscle definition. This bent-arm position is more safe to add hand weights because you have shortened the arm lever, placing less strain on your shoulder joints.
Pilates' Arm Circles
The Pilates' arm circles use small hand weights, with your arms circling out to the front. This exercise takes your shoulder through more vertical range of motion and places more payload on the anterior and medial portions of your deltoid. Stand with a straight spine and a compressed abdomen. Hold a 1- to 3-pound dumbbell in each hand. Place your palms and weights straight down in front of your thighs. Begin small inward circles as you slowly raise your arms to an upward angle higher than your shoulders. To descend, reverse your circling direction and slowly lower your arms. Perform three to five sets. Keep the top of your shoulders down throughout the exercise.
References
- "YMCA Personal Training Manual"; YMCA of the USA; 2006
- "Essentials of Human Anatomy and Physiology"; John W. Hole Jr.; 1986
- "The Pilates Body"; Brooke Siler; 2000
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