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, Coracobrachialis
Press the bar and arm to the side of the body.
Resist the tension from the bar as the elbow bends and the arm reaches back side.
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Bends the elbow and resists the tension from the bar.
Elbow Extensors
Triceps Brachii, Anconeus
Keeps the arm straight as the bar is pressed to the side.
Resists the tension from the bar as the elbow bends.
Straightens the arm and resists the tension from the bar as it reaches back out to a T.
Scapular Depressors
Lower Trapezius, Serratus Anterior, Latissimus Dorsi, Pectoralis Minor
Keeps the shoulders down away from the ears for scapular stabilization.
Spinal Stabilizers
Transversus Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Create stabilization throughout the entire trunk to resist the unilateral work of the one arm.
Work with the hip extensors to create lumbo-pelvic stabilization.
Other Muscles at Play
Scapular adductors (restractors) pull the shoulder blade toward the spine to keep the shoulder from rounding forward.
Hip extensors coordinate with the spinal stabilizers to create lumbo-pelvic stability in the kneeling position.
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.