Exercise guide
Standing Single Arm Circle With Torso Twist
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Waist
This dynamic movement combines shoulder mobility with core rotation, targeting the obliques and deltoids while improving functional coordination. It effectively warms up the upper body and engages the entire core through a large, sweeping range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and knees softly bent.
- Extend your right arm straight out to the side at shoulder height, palm facing forward.
- Place your left hand on your hip or across your chest to stabilize your torso.
- Engage your core and maintain a tall, upright posture.
How to do it
- Begin drawing a large, controlled circle with your extended arm, moving it up toward the ceiling, then back behind you.
- As the arm moves behind your body, rotate your torso and hips to follow the movement, keeping your gaze on your hand.
- Inhale as the arm reaches upward and back; exhale as you sweep the arm down and rotate back to the starting position.
- Complete the prescribed repetitions on one side before switching to the other arm.
Form checklist
- Keep the moving arm straight but avoid locking the elbow completely.
- Ensure the rotation comes from the mid-back and core, not just the shoulder joint.
- Keep both feet firmly planted on the floor to maintain a stable base.
- Move with control rather than using momentum to swing the arm.
Pro tips
- Focus on the 'reach' at the back of the circle to maximize the stretch in the pectorals and anterior deltoid.
- Imagine your hand is drawing the largest circle possible on a wall next to you to increase the active range of motion.
Make it harder
- Increase the speed of the rotation while maintaining strict core tension to challenge stability.
- Hold a light weight or a small water bottle to add resistance to the shoulder and obliques.
Frequently asked
- What muscles does the standing single arm circle with torso twist work?
- The standing single arm circle with torso twist primarily targets the deltoids and obliques, and also works the biceps, serratus anterior, trapezius, and triceps as secondary muscles.
- What equipment do you need for the standing single arm circle with torso twist?
- The standing single arm circle with torso twist requires no equipment — just your body weight.
- Is the standing single arm circle with torso twist good for beginners?
- Yes. The standing single arm circle with torso twist is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Exercise Ball Alternating Arm UpsIntermediate · abs, deltoids, and obliques
- Forearms Plank With Shoulder ProtractionIntermediate · abs, deltoids, and obliques
- Front Plank With TwistIntermediate · abs, deltoids, glutes, and obliques
- Incline Jack PlankIntermediate · abs, deltoids, obliques, and pectorals