Mobility and stretches
Elbow rotations
- Kit
- No kit
- Works
- forearms · biceps
- Also
- triceps · front delts · wrists
Elbow rotations are a slow joint drill: you hold your upper arms steady and circle your forearms, taking the elbow and forearm through their full turning range. It warms the elbow joint, the forearm muscles and the tendons around the biceps before pushing or pulling work, and it eases stiffness afterwards. Useful if your elbows feel creaky or you spend long hours typing.
Form
How to do elbow rotations
- 1Stand tall with your feet hip width apart and lift both arms out to the sides at shoulder height, then bend your elbows so your forearms point up.
- 2Keep your upper arms fixed in place and draw slow circles with your forearms and fists, letting the elbow open and close a little as you go.
- 3Breathe steadily and keep the circles smooth. Feel the turn come from the elbow and forearm, not from swinging the shoulder.
- 4Halfway through the effort, reverse the direction of the circles so both paths get covered.
- 5To finish, straighten your arms, turn your palms up and down a few times, then lower your arms to your sides.
Watch for
Common mistakes
Circling fast so momentum does the work.
Fix: Slow the pace until you can feel the joint moving through each part of the circle.
The shoulders take over and the upper arms swing around.
Fix: Pin your upper arms at shoulder height and imagine them resting on a shelf while only the forearms move.
Forcing range through a sharp or pinching spot.
Fix: Keep the circles inside the range that feels smooth and let it grow over the effort.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.