# Elbow Circles

A standing shoulder warm-up where the fingertips rest on the shoulders and the elbows draw circles in both directions. Moves the shoulder joint through a shorter lever than full arm circles.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/circle-elbow-arm/video/male.mp4
- HTML: https://seto.fit/exercises/elbow-circles/

## Muscles worked

- Side delts: 6/10
- Rotator Cuff: 5/10
- Front delts: 4/10
- Rear delts: 4/10
- Traps: 4/10

## How to do the Elbow Circles

1. Stand tall, fingertips on your shoulders, elbows out to the sides.
2. Circle your elbows forward, up, back, and down.
3. Keep the circles slow and controlled.
4. Reverse direction and repeat.

### Full technique — 6 steps

1. Stand tall with feet about hip width apart.
2. Raise your arms out to the sides and bend your elbows to place your fingertips on your shoulders.
3. Point your elbows out to the sides at about shoulder height.
4. Draw slow circles with your elbows, moving them forward, up, back, and down.
5. Keep your fingertips on your shoulders and your shoulders down away from your ears.
6. Complete the circles in one direction, then reverse and repeat.

## Common mistakes

- Shrugging shoulders toward ears
- Rushing through small circles
- Letting fingertips leave the shoulders
- Circling in only one direction

## Form cues

- Stand tall
- Keep shoulders down
- Fingertips stay on shoulders
- Stop below pain

## How much to do

- **Strength**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 1–2 sets of 15–20 reps · rest 30 s · 5–6 reps in reserve · lower 1 s, lift 1 s
- **Endurance**: 2–3 sets of 20–30 reps · rest 20 s · 5 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Elbow Circles work?

Primary: Side delts 6/10, Rotator Cuff 5/10. Also works: Front delts 4/10, Rear delts 4/10, Traps 4/10.

### When should I do the Elbow Circles in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Elbow Circles?

Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 15–20 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 20 s, 5 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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