Also known as: elbow rotations, elbow warm-up, elbow mobility drills, arm elbow circles, shoulder elbow rotations

What is Elbow Circles?

Elbow Circles are a simple warm-up movement where you rotate your elbows in controlled circles with hands on your shoulders. They target the shoulders and forearms and improve joint mobility and circulation. Difficulty: Easy - suitable for beginners and pre-workout routines to reduce injury risk.

How to Do Elbow Circles

  1. Stand tall: Stand with feet hip-width apart, core engaged and knees soft. Keep a neutral spine and relaxed neck before starting the movement.
  2. Place hands: Place fingertips on your shoulders with elbows pointing out at shoulder height. Keep wrists neutral and chest open to maintain posture.
  3. Align elbows: Lift or lower elbows to shoulder level so they sit parallel to the floor; avoid shrugging or hiking the shoulders toward the ears.
  4. Rotate elbows: Move elbows in smooth, controlled circles—start small then increase range. Perform equal reps forward and backward without jerking or swinging the torso.
  5. Breathe and repeat: Exhale as you begin each rotation and inhale as you finish. Do 8–12 controlled reps per direction and stop if you feel pain.

Muscle Groups

Forearm, Shoulders

Description

Stand with your feet slightly apart.

Put your hands on your shoulders. Your elbows should be at shoulder level and pointing out.

Make a circle with your elbows. Breathe out as you start and breathe in when you finish the rotation.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of elbow circles?

Elbow circles warm up the shoulder joints and forearms, increase blood flow, and improve mobility. They prepare the upper body for lifting or calisthenic work and can reduce injury risk when done with control.

What are common mistakes when doing elbow circles?

Common mistakes include shrugging the shoulders, making large uncontrolled swings, tensing the neck, or rotating from the torso. Keep movements small, slow, and focused on elbow paths to avoid strain.

How can I progress or what are alternatives?

Progress by increasing range, adding light resistance (banded rotations) or combining with shoulder CARs. Alternatives include arm circles, shoulder rolls, or banded external rotations for similar mobility benefits.