Elbow Circles
How to do the Elbow Circles with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Traps
Bodyweight
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.
Log it, see it on your body.
Every Elbow Circles set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Elbow Circles fits
The Elbow Circles shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Elbow Circles: common questions
What muscles does the Elbow Circles work?
The Elbow Circles primarily works the Shoulders. It also recruits the Traps as supporting muscles.
Is the Elbow Circles suitable for beginners?
Yes. The Elbow Circles is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Elbow Circles?
None. The Elbow Circles is a bodyweight exercise, so you can do it without any equipment.
Is the Elbow Circles a compound or isolation exercise?
The Elbow Circles is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Elbow Circles with correct form?
Sit or stand with your feet slightly apart. Follow the full step-by-step above for the complete movement.
Log your Elbow Circles sets, free.
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