How to Do Elbow Circles
Start and end of one clean rep of Elbow Circles.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Back |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Back (secondary): pulls the arms down and toward the torso and keeps the spine stable.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Control the lowering phase — a 2–3 second descent builds more than dropping the weight.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Elbow Circles work?
Elbow Circles mainly works the shoulders, with the back helping as secondary movers.
What equipment do I need for Elbow Circles?
None — Elbow Circles is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Elbow Circles?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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