Warm-up · Shoulders

Arm circles

Target Deltoids  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 6

Arm circles is a beginner-level warm-up movement targeting the deltoids, written in Posecode, a small open-source language that LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

1. Up & forward1.2s · ease-in-out Sweep the arms up and forward
2. Out to sides1.2s · ease-in-out Open the arms out wide to the sides
3. Down & round1.2s · ease-in-out Lower and continue the circle back to the start

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

posecode exercise "Arm circles"
  rig humanoid
  pose start = standing

  step "Up & forward" 1.2s ease-in-out:
    shoulders: flex 120
    cue "Sweep the arms up and forward"

  step "Out to sides" 1.2s ease-in-out:
    shoulders: flex 0
    shoulders: abduct 120
    cue "Open the arms out wide to the sides"

  step "Down & round" 1.2s ease-in-out:
    shoulders: abduct 0
    cue "Lower and continue the circle back to the start"

  repeat 6

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