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Shoulders · Beginner

Elbow Circles (Shoulder Mobility)

Shoulder-mobility drill tracing controlled circles with the elbows while fingertips rest on the shoulders.

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Elbow Circles (Shoulder Mobility) demonstration

Exercise overview

Training details

ShouldersUpper Back

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall and place your fingertips lightly on your shoulders with the elbows bent and relaxed.
  2. 02Bring the elbows forward toward each other without shrugging the shoulders.
  3. 03Circle the elbows upward, outward, and backward through the largest comfortable range.
  4. 04Complete each circle by drawing the elbows down and forward while keeping the torso still.
  5. 05Continue smoothly for the assigned repetitions, then reverse the direction.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationShoulder Circles

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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