How to Do Elbow Rotations
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Exercise Details
Level
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Beginner
Primary Skill
Mobility
Body Area
Required Equipment
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Yoga Mat
muscles
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Primary
Biceps
Correct Form
1. Stand with yor feet hip-width apart, raise your arms to the side, elbows bent at 90°, palms down.
2. Rotate your forearms upwards, then back to the starting position.
3. Alternate the rotation direction after a few repetitions.
4. Keep your elbows at shoulder height throughout.
Common Mistake
Don't lift your shoulders up towards your ears; keep them relaxed and down.
Pro Tips
1. Focus on isolating the rotation in your elbows, keeping your upper arms stationary.
2. Perform the rotations smoothly without jerky movements, breathing evenly throughout.
Alternative Exercises
Biceps
Dumbbell Single Arm Preacher Curls
Dumbbell Single Arm Preacher Curls
Beginner
•
Biceps
•
Dumbbell
1. Sit on the preacher curl bench with your chest against the pad.
2. Place one arm on the pad, holding a dumbbell with an underhand grip.
3. Keep your upper arm stationary as you curl the dumbbell toward your shoulder.
4. Squeeze your bicep at the top, then slowly lower the dumbbell.
5. Complete the set and alternate sides.
Machine Reverse Bicep Curls
Machine Reverse Bicep Curls
Beginner
•
Biceps
•
Biceps Machine
1. Sit on the machine with your feet flat, and adjust the seat so your upper arms rest comfortably on the pad.
2. Grasp the handles with an overhand grip, palms facing down.
3. Curl the handles upward, bringing them towards your shoulders.
4. Squeeze your biceps at the top of the movement.
5. Slowly lower the handles back to the starting position with control.
Kettlebell Biceps Curls
Kettlebell Biceps Curls
Beginner
•
Biceps
•
Kettlebell
1. Stand with your feet shoulder-width apart.
2. Hold a kettlebell with both hands, palms facing each other.
3. Engage your core and keep your elbows close to your torso.
4. Curl the kettlebell up towards your chest by bending your elbows.
5. Slowly lower the kettlebell back down to the starting position.
EZ-Bar Preacher Curls
EZ-Bar Preacher Curls
Beginner
•
Biceps
•
EZ-Bar
1. Sit on the preacher curl bench with your chest against the pad.
2. Adjust the seat height so your upper arms rest comfortably on the preacher pad.
3. Grasp the EZ-bar with an underhand grip, hands slightly narrower than shoulder-width.
4. Keep your upper arms on the pad as you curl the bar toward your shoulders.
5. Squeeze your biceps at the top, then slowly lower the bar.
EZ-Bar Reverse Preacher Curls
EZ-Bar Reverse Preacher Curls
Beginner
•
Biceps
•
EZ-Bar
1. Sit on the preacher curl bench with your chest against the pad.
2. Adjust the seat height so your upper arms rest comfortably on the preacher pad.
3. Grasp the EZ-bar with an overhand grip, hands slightly narrower than shoulder-width.
4. Keep your upper arms on the pad as you curl the bar toward your shoulders.
5. Squeeze your biceps at the top, then slowly lower the bar.
Barbell Biceps Curls
Barbell Biceps Curls
Beginner
•
Biceps
•
Barbell
1. Stand with your feet hip-width apart.
2. Hold the barbell with an underhand grip, hands shoulder-width apart.
3. Bend your elbows to lift the barbell towards your shoulders.
4. Slowly lower the barbell back to the starting position.
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