Standing Elbow Circle
Loosen up those stiff shoulders! Standing Elbow Circles gently improve mobility and coordination in this easy warm-up.
The Standing Elbow Circle mainly works the biceps and triceps, with help from the core and chest. No equipment needed: it uses just your bodyweight.
Standing Elbow Circle Muscles Worked
Primary
Biceps (biceps brachii); Triceps (triceps brachii)
Secondary
Obliques; Upper Chest (pectoralis major, clavicular head)
Standing Elbow Circle Variations and Alternatives
How to do the Standing Elbow Circle
Standing Elbow Circles
Starting Position
Stand up straight with your feet shoulder-width apart.
Keep your knees slightly bent for balance.
Raise your arms to the sides so that your elbows are bent at a 90-degree angle, forming a "goalpost" shape with your arms.
Movement Instructions
Initiate the Circle: Begin by rotating your elbows in small circles in one direction (e.g., forward). Keep your upper arms still and focus on moving your forearms.
Increase the Size: Gradually make the circles larger while maintaining control. Ensure that your shoulders remain relaxed and you are not shrugging.
Reverse the Direction: After about 15-20 circles in one direction, reverse the movement and start making circles in the opposite direction (e.g., backward). Maintain the same range of motion.
Continue the Exercise: Alternate between directions for about 30 seconds to 1 minute, focusing on smooth and controlled movements.
Finish: Slowly bring your arms back down to your sides to complete the exercise.
Tips
Keep your core engaged to maintain stability.
Breathe steadily throughout the exercise and avoid holding your breath.
If you feel any discomfort in your shoulders, reduce the size of the circles or stop the exercise.
Benefits
Improves shoulder mobility.
Enhances coordination and balance.
Warms up the upper body for further exercises.
Standing Elbow Circle FAQs
What muscles does the Standing Elbow Circle work?
The Standing Elbow Circle mainly works the biceps and triceps, with help from the core and chest. The main muscles are the biceps brachii and triceps brachii.
What equipment do you need for the Standing Elbow Circle?
None. The Standing Elbow Circle is a bodyweight exercise, so you can do it anywhere.
What are some Standing Elbow Circle variations and alternatives?
Similar exercises include the Forward Arm Circles, Arms Circles Front Step, In-Place Arm Circles Marching and Arm Full-Circles Squat.
Training calculators
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