Elbow Circles

How to perform

1. 01Sit or stand with your feet slightly apart.
2. 02Place your hands on your shoulders with your elbows at shoulder level and pointing out.
3. 03Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.