Circle elbow arm

Category

Shoulders

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Deltoids, Trapezius

Secondary muscles

Brachioradialis, Pectoralis Major

How to do it

1. Begin by standing with your feet shoulder-width apart. Extend your arms out to the sides at shoulder level, keeping them straight.
2. Bend your arms at the elbows, bringing your fingers to touch your shoulders on the same side, keeping your elbows pointing outwards.
3. Begin to make small circular motions with your elbows, moving them forward, up, back, and down in a controlled manner.
4. Continue circling your elbows for the desired number of repetitions, then reverse the direction of the circles and repeat.

Form tips

• Focus on making smooth and controlled movements to maximize muscle activation and avoid straining your joints.
• Perform the movement slowly to maintain control and improve shoulder mobility.
• Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
• Breathe steadily throughout the exercise, maintaining a consistent rhythm.