Elbow Circles
How to do the 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.
How to program the Elbow Circles
Sets and reps
As an isolation movement, the Elbow Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Elbow Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Elbow Circles work?
The Elbow Circles primarily targets the Shoulders. It also recruits the Traps as supporting muscles.
What equipment do I need for the Elbow Circles?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Elbow Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
