Instructions

1

Stand upright with feet shoulder-width apart, arms at sides with palms facing forward, shoulders relaxed and back.

2

Engage core and maintain neutral spine throughout the movement. Keep elbows stationary against the torso with a slight bend.

3

Slowly lower both arms in a controlled manner by extending the elbows, allowing the biceps to lengthen under tension. Lower until arms are nearly fully extended.

4

Drive elbows upward by contracting the biceps, flexing at the elbow joint to bring hands toward shoulders. Squeeze biceps at the top of the movement, then repeat.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Circles Elbow Arm allows you to target the Biceps Brachii with precision. As a foundational Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Shoulders stability and proprioception during heavy loads.
Acts as a highly scalable Stretching movement, perfect for both beginners and elite athletes.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Biceps Brachii and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Body weight.

Exercise Variations

Dumbbell Circles Elbow Arm
Cable Circles Elbow Arm
Banded Circles Elbow Arm

Beginner Tips

If you are new to the Circles Elbow Arm , focus on mastering the movement pattern with zero weight before adding Body weight.

Circles Elbow Arm