Elbow Circles
Elbow Circles is a dynamic mobility – shoulder circles exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Trapezius
- Exercise type
- Dynamic mobility – shoulder circles
Exercise technique
- Position
Stand or sit with your torso upright.
- Hands
Rest your fingertips lightly on your shoulders.
- Elbow start
Open your elbows comfortably to the sides.
- Circle
Trace slow circles forward, upward and backward with your elbow tips.
- Torso stability
Keep your ribs and pelvis still and generate the circles through your shoulders.
- Breathing
Exhale during the first half of the circle and inhale slowly as it finishes.
- Reverse
Change direction and circle backward with the same control.
Key technique points
- Rest your hands lightly on your shoulders.
- Move your elbows through equal arcs.
- Allow your shoulder blades to glide naturally.
- Do not circle through your lower back.
- Relax your neck.
- Use control in both directions.
Common mistakes
Pressing with the hands
Do not push your shoulders down with your fingers and restrict movement.
Rotating the torso
Do not add lower-back and hip swaying to the elbow circle.
Tensing the neck
Do not hold your shoulders constantly against your ears.
Circling too fast
Do not lose control in the back portion of the circle.
Forcing a painful arc
Do not continue large circles beyond your shoulders’ comfortable limit.
One arm lagging
Do not let your elbows move at noticeably different rhythms.
Frequently asked questions
Elbow Circles: why is “Pressing with the hands” a mistake?
Do not push your shoulders down with your fingers and restrict movement.
Elbow Circles: why is “Rotating the torso” a mistake?
Do not add lower-back and hip swaying to the elbow circle.
Elbow Circles: why is “Tensing the neck” a mistake?
Do not hold your shoulders constantly against your ears.
Elbow Circles: why is “Circling too fast” a mistake?
Do not lose control in the back portion of the circle.
Elbow Circles: why is “Forcing a painful arc” a mistake?
Do not continue large circles beyond your shoulders’ comfortable limit.
Elbow Circles: why is “One arm lagging” a mistake?
Do not let your elbows move at noticeably different rhythms.
What should I focus on when doing Elbow Circles?
Rest your hands lightly on your shoulders. Move your elbows through equal arcs. Allow your shoulder blades to glide naturally. Do not circle through your lower back. Relax your neck. Use control in both directions.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.