Side Arm Circles
Plane of Motion
Coronal
Spring Setting
Light / Medium
Roll Up Bar Short Springs
Top Hooks
Muscle Focus
Shoulder Adductors
Pectoralis Major, Latissimus Dorsi, Teres Major, Posterior Deltoid, Triceps Brachii (long head), Anterior Deltoid, Coracobrachialis, Biceps Brachii (short head), Teres Minor
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Elbow Extensors
Triceps Brachii, Anconeus
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Objectives
Strengthens the muscles under the armpit to draw the arm toward the body.
Promotes smooth, coordinated motion between the scapula and humerus across different movement patterns.
Lubricates the elbow and shoulder joints through the circular pattern.
Challenges scapular stabilization with the increased movement complexity.
Teaches trunk stabilization when the body is loaded unilaterally.
Focus on breathing to synchronize the movement.