Elbow Circles
The Elbow Circles primarily targets your Shoulders, with support from Traps. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Isolation · Pull
Primary muscles: Shoulders Secondary muscles: Traps
How to perform Elbow Circles
- Step 1. Sit or stand with your feet slightly apart.
- Step 2. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
- Step 3. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.
Frequently asked questions
What is the primary benefit of performing elbow circles?
This movement improves shoulder mobility and synovial fluid circulation within the joint capsule. It serves as a low-intensity dynamic warm-up for the deltoids and rotator cuff.
How should I position my hands to ensure proper form?
Place your fingertips lightly on the tops of your shoulders throughout the movement. This anchor point ensures the rotation originates from the glenohumeral joint rather than the forearms.
What common mistake should I avoid during the rotation?
Avoid shrugging your shoulders toward your ears or arching your lower back. Maintain a neutral spine and keep the scapulae depressed to isolate the movement to the shoulder joint.
How can beginners modify this exercise if they have limited mobility?
Start with smaller, controlled diameters and gradually increase the range of motion as the joint warms up. You can also perform the movement one arm at a time to focus on symmetry.
How many repetitions are recommended for a standard warm-up?
Perform 10 to 15 rotations in both clockwise and counter-clockwise directions. Use a slow, deliberate tempo to maximize the stretch at the end-range of each circle.
Sample sets & reps for Elbow Circles
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Shoulders exercises
- Alternating Cable Shoulder Press — cable
- Alternating Deltoid Raise — dumbbell
- Alternating Kettlebell Press — kettlebell
- Anti-Gravity Press — barbell
- Arnold Dumbbell Press — dumbbell
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