Back to exercises
Stretchingbeginner

Elbow Circles

How do you do elbow circles?

A beginner stretching exercise done using just your bodyweight that mainly works the shoulders, with help from the traps. 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.

Updated

Primary
Shoulders
Secondary
Traps
Equipment
None
Level
beginner

Elbow Circles demonstration

Elbow Circles, starting position
Elbow Circles, starting position
Elbow Circles, finishing position
Elbow Circles, finishing position

How to Perform

  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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: shoulders; also traps
BackBack view. Muscles worked: shoulders; also traps
ShouldersTraps

Exercise Details

Category
Stretching
Force
pull
Mechanic
isolation
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

Want workout programs?

Get structured workout plans using this exercise and more.

Browse Programs

Frequently Asked Questions

What muscles does Elbow Circles work?

Elbow Circles primarily targets the Shoulders. It also works the Traps as secondary muscles.

What equipment do I need for Elbow Circles?

Elbow Circles requires no equipment - it's a bodyweight exercise.

Is Elbow Circles suitable for beginners?

Yes, Elbow Circles is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Elbow Circles

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Arm Circles

Shoulders

View exercise

Side Wrist Pull

Shoulders

View exercise

Chair Upper Body Stretch

Shoulders

View exercise

Round The World Shoulder Stretch

Shoulders

View exercise