Elbow Circles
The Elbow Circles isolates the Shoulders through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The traps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Elbow Circles work?
The Elbow Circles primarily works the Shoulders. Secondary muscles include the Traps, which assist during the movement.
Is the Elbow Circles good for beginners?
Yes, the Elbow Circles is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Elbow Circles?
The Elbow Circles requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.