Elbow Circles
Fingertips on the shoulders while the elbows trace slow circles forward and back. A gentle way to move the shoulder joint and shoulder blades through their range without load.
Primary muscles
- Rotator Cuff
- Side Delts
Secondary muscles
- Traps (Trapezius)
- Front Delts
- Rear Delts
- Sets
- 1
- Reps
- 8–10 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing or sitting tall with fingertips resting on the shoulders and elbows out at shoulder height.
Bring the elbows forward so they nearly meet in front of the chest.
Lift them up toward the ceiling, then open them back and around.
Lower them down to the sides to complete the circle.
Complete the reps, then reverse the direction.
Breathing: Exhale as the elbows come forward and inhale as they lift and open.
Coaching tips
Fingertips stay on the shoulders
Draw big, slow circles
Keep the neck relaxed
Common mistakes
Shrugging the shoulders to the ears
Arching the back as the elbows go back
Circles too small or too fast
Safety notes
Stay in a pain-free range, especially overhead.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.