Arm Work

Question 1

Arms Bent

Arms Series

Fundamental

Answer 1

Set Up: Standing or sitting, hands holding Magic Circle in front
of chest, shoulder height, arms bent

MOVEMENT Exhale: Press arms together
Inhale: Open arms

MUSCLE FOCUS • Shoulder horizontal adductors
• Scapular stabilizers
OBJECTIVES • Shoulder horizontal adductor strength
• Scapular stabilization

CUES • Maintain upright trunk
• Maintain scapular stabilization
• Maintain tension in circle, increase tension when pressing
arms together

Question 2

Arms Straight

Arms Series

Fundamental

Answer 2

Set Up: Starting in Arms Bent position (page 85), arms straight

MOVEMENT Exhale: Press arms together
Inhale: Open arms

MUSCLE FOCUS • Shoulder horizontal adductors
• Scapular stabilizers
• Elbow extensors

OBJECTIVES • Shoulder horizontal adductor strength
• Scapular stabilization
• Elbow extensor control

CUES • Maintain upright trunk
• Maintain scapular stabilization
• Maintain tension in circle, increase tension when pressing
arms together
• Keep arms straight

Question 3

Arms Overhead

Arms Series

Fundamental

Answer 3

Set Up: Starting in Arms Bent position (page 85), arms straight
and overhead

MOVEMENT Exhale: Press arms together
Inhale: Open arms

MUSCLE FOCUS

• Shoulder flexors
• Shoulder abductors
• Scapular stabilizers
• Elbow extensors

OBJECTIVES

• Shoulder flexor strength
• Shoulder abductor strength
• Scapular stabilization
• Elbow extensor control
CUES • Maintain upright trunk
• Maintain scapular stabilization
• Maintain tension in circle
• Lift arms as high as flexibility of shoulders allow
• Keep arms straight

Question 4

Single Arm Side Press

Arms Series

Fundamental

Answer 4

Set Up: Standing or kneeling, hand holding Magic Circle in one
hand, resting it against side of body
MOVEMENT Exhale: Press arm
Inhale: Open arm
MUSCLE FOCUS

• Shoulder adductors
• Scapular stabilizers

OBJECTIVES • Shoulder adductor strength
• Scapular stabilization

CUES • Maintain scapular stabilization
• Keep elbow slightly bent and facing outward
• Maintain tension in circle, increase tension when pressing arm
• Maintain slight internal rotation of shoulder

Question 5

Single Arm Bicep

Arms Series

Fundamental

Answer 5

Set Up: Starting in Single Arm Side Press position (page 88), hand
holding Magic Circle in one hand, resting it on shoulder

MOVEMENT Exhale: Press arm down
Inhale: Lift arm
MUSCLE FOCUS

• Elbow flexors
• Scapular stabilizers

OBJECTIVES • Elbow flexor strength
• Scapular stabilization

CUES • Press straight down, not at an angle
• Press with palm of hand, not with fingers
• Find comfortable position to rest Magic Circle on shoulder
• Maintain tension in circle, increase tension when bending arm