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Slider Arm Circles

IntermediateStrengthTier T2

Start in a high plank with both hands on floor sliders. Glide one hand in a full circle across the floor while the other arm holds steady.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set a straight high plank with both hands on the two sliders.
  • Brace through the stabilizing arm before the circling hand moves.
  1. She holds a straight high plank with both hands flat on the two floor sliders under her shoulders, body in one line from head to heels.

    Step 1 of 5

    Hold a straight high plank with both hands on the sliders.

  2. She glides her right hand on its slider out into a circle across the floor while her left arm holds the plank steady.

    Step 2 of 5

    Glide one hand in a circle across the floor while the other arm stabilizes.

  3. She carries her right hand to the far point of the circle wide of her shoulder, left arm still braced, the plank held level.

    Step 3 of 5

    Carry the circling hand to the far point of the circle under the held plank.

  4. She glides her right hand back under her shoulder to complete the circle, both hands on the sliders again in the held plank, ready to switch arms.

    Step 4 of 5

    Complete the circle back under the shoulder, then switch arms.

  5. She holds a straight high plank with both hands flat on the two floor sliders under her shoulders, body in one line from head to heels.

    Step 5 of 5

    Hold a straight high plank with both hands on the sliders.

Safety Information

Keep the plank straight through the whole circle. Switch arms to work both sides evenly. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.