Elbow
Increase mobility & warm up muscles with Elbows! A simple exercise targeting chest & shoulders. Great for warm-ups or active recovery.
The Elbow mainly works the chest and shoulders, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Elbow Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Elbow Variations and Alternatives
How to do the Elbow
Start by standing tall with your feet shoulder-width apart. Your arms should be bent at a 90-degree angle with your hands fisted and touching the sides of your head, with elbows pointing outward.
While keeping your torso stationary, bring one elbow in to touch the opposite elbow. Your hands will remain in place on the sides of your head, and you should feel a contraction in your chest and shoulder.
Return to the starting position and then bring the opposite elbow in to touch the other elbow.
Alternate this motion, left to right, for a set number of repetitions. Ensure you maintain a controlled motion with no swinging or excessive momentum.
Breathe out as you bring the elbows together and breathe in as you return to the starting position.
Start with a low number of repetitions and sets, and as you build strength and coordination, you can increase these numbers accordingly.
Keep your core engaged throughout the exercise to support your spine and enhance stability.
This exercise serves as a light warm-up targeting the chest and shoulder area, or as an active recovery movement that can contribute to mobility and muscular endurance.
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Elbow FAQs
What muscles does the Elbow work?
The Elbow mainly works the chest and shoulders, with help from the core and traps. The main muscles are the pectoralis major and lateral deltoid.
What equipment do you need for the Elbow?
None. The Elbow is a bodyweight exercise, so you can do it anywhere.
What workout day should the Elbow go on?
It belongs on push day in a push/pull/legs routine.
What are some Elbow variations and alternatives?
Similar exercises include the Elbow Arm Circles, Double Elbow Clap Raise, Elbow Double-Pulse Fly and Arm Eagle Chin into Chest.
Training calculators
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