Elbow Circles

How to do the Elbow Circles

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

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	traps
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same shoulders, with and without kit.

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell

Harder than the Elbow Circles

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Common questions

What muscles does the Elbow Circles work?

The Elbow Circles primarily works the shoulders, with the traps as secondary movers. Band Pull Apart, Bent Over Low-Pulley Side Lateral, and Cable Seated Lateral Raise train the same muscle, across 9 equipment types.

What equipment do you need for the Elbow Circles?

None — the Elbow Circles is bodyweight, so it works at home, in a hotel room or outdoors. Band Pull Apart and Bent Over Low-Pulley Side Lateral also need nothing.

Is the Elbow Circles suitable for beginners?

Yes, the Elbow Circles is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Elbow Circles go in a workout?

Late — the Elbow Circles is isolation work, so it follows your compounds.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Low-Pulley Side Lateral Cable Machine Cable Seated Lateral Raise Cable Machine Shoulder Circles Bodyweight Arm Circles Bodyweight Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell