How to Do Elbow Rotations
A beginner-friendly upper body mobility exercise that primarily targets the elbow joint and surrounding forearm and upper arm muscles while improving joint stability, enhancing range of motion, and supporting healthier, pain-free arm movement.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Required Equipment
Yoga MatMuscles
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.
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 Mistakes
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.
2. Perform the rotations smoothly without jerky movements, breathing evenly throughout.
