Elbow Circles

Also called elbow circles, shoulder circles and arm circles.

Works

Shoulders, plus traps

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Sit or stand with your feet slightly apart.

1. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
2. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Cues

• Hands on the shoulders.
• Elbows at shoulder level.
• Draw slow, big circles.
• Switch direction halfway.

Common mistakes

• Rushing the circles.
• Shrugging the shoulders up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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