Quick Answer
Elbow Circle is a beginner mobility exercise that targets your shoulders. It uses only your bodyweight. Stand or sit tall with good posture.
Video Tutorial
How to Perform the Elbow Circle
- 1
Stand or sit tall with good posture.
- 2
Place your fingertips on your shoulders.
- 3
Bring your elbows together in front of your chest.
- 4
Circle your elbows upwards, outwards, and then back down, making large circles.
- 5
Focus on moving through the full range of motion of your shoulder joint.
- 6
Complete desired reps in one direction, then reverse the direction.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Elbow Circle isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Elbow Circle work?
The Elbow Circle primarily works your shoulders. Secondary muscles include the traps.
What equipment do I need for the Elbow Circle?
The Elbow Circle needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Elbow Circle suitable for beginners?
Yes. The Elbow Circle is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Elbow Circle should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Elbow Circle every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.