Elbow Arm Circles
Improve shoulder mobility with Elbow Arm Circles! A simple exercise for warming up and increasing flexibility.
The Elbow Arm Circles mainly works the shoulders and triceps, with help from the traps and chest. No equipment needed: it uses just your bodyweight.
Elbow Arm Circles Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Upper Traps (trapezius, upper fibers); Upper Chest (pectoralis major, clavicular head)
Elbow Arm Circles Variations and Alternatives
How to do the Elbow Arm Circles
Stand upright with your feet shoulder-width apart and knees slightly bent for stability.
Place your hands on the sides of your head, with your elbows pointed out to the sides.
Without moving your hands, begin to move your elbows in a circular motion.
First, bring your elbows forward and down, then out to the sides and up, completing the circle by bringing them together in front of your face.
Perform the circular elbow motions slowly and smoothly, focusing on the mobility of the shoulder joints.
Continue the movements for a desired number of repetitions or for a set time period (for example, 30 seconds).
You can also reverse the direction of the circles for balanced shoulder mobility.
Remember to breathe normally throughout the exercise and keep the movements controlled. This exercise is great for warming up the shoulder joints and muscles before engaging in more intense physical activity.
Elbow Arm Circles FAQs
What muscles does the Elbow Arm Circles work?
The Elbow Arm Circles mainly works the shoulders and triceps, with help from the traps and chest. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Elbow Arm Circles?
None. The Elbow Arm Circles is a bodyweight exercise, so you can do it anywhere.
What are some Elbow Arm Circles variations and alternatives?
Similar exercises include the Stepback Arm Circles, Forward Arm Circles, Arms Circles Front Step and In-Place Arm Circles Marching.
Training calculators
Work out the numbers behind your training before your next session.