Arms In & Out
Plane of Motion
Coronal & Sagittal
Muscle Focus
Shoulder Horizontal Adductors
Pectoralis Major, Anterior Deltoid, Coracobrachialis
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachii
Elbow Flexors
Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres
Objectives
Increase strength and stability of the elbow flexors and extensors to support controlled arm movement and balanced upper‐body effort.
Strengthen the pectoral muscles and shoulder horizontal adductors to create steady, organized pressure into the Magic Circle.
Use the Magic Circle to enhance torso stability, reinforcing deep abdominal engagement and upright alignment.
Increase awareness of the mid‐back connection while upright and as the arm position changes, maintaining consistent thoracic support throughout the movement.
Focus on breathing to synchronize the movement.