Elbow Circles

A beginner stretching exercise for the shoulders, done with just your bodyweight.

Main muscles: Shoulders
Also works: Upper back
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Elbow Circles

Sit or stand with your feet slightly apart.
Place your hands on your shoulders with your elbows at shoulder level and pointing out.
Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Elbow Circles

Questions

What muscles does the Elbow Circles work?

Mainly the shoulders, with the upper back helping.

Is the Elbow Circles good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Elbow Circles?

Good alternatives that train the shoulders: Arm Circles, Side Wrist Pull, Shoulder Circles or Shoulder Raise.

How many sets and reps of the Elbow Circles should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).