Elbow Circles

Elbow Circles is a beginner-level isolation in the stretching category that primarily works the shoulders. It also recruits the traps.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.