10 Best Elbow Circles Alternatives for Shoulder Mobility

Elbow Circles are done standing. Ranked closest by our scoring: the Chair Upper Body Stretch, the Rear Deltoid Stretch and the Shoulder Stretch.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Elbow Circles

Elbow Circles
Primary muscle
Delts
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Traps

How to perform Elbow Circles
  1. Sit or stand with your feet slightly apart.
  2. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
  3. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.
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Ranked Elbow Circles Alternatives

10 substitutes, ranked by how closely each one matches Elbow Circles on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Chair Upper Body Stretch

    1. Chair Upper Body Stretch

    90% match
    • Delts
    • Other
    • Beginner
    • Isolation

    It still works the delts, through a different movement.

    How to perform this exercise
    1. Sit on the edge of a chair, gripping the back of it.
    2. Straighten your arms, keeping your back straight, and pull your upper body forward so you feel a stretch. Hold for 20-30 seconds.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  2. Rear Deltoid StretchPlay demonstration

    2. Rear Deltoid Stretch

    89% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation

    It uses the same equipment and still works the delts.

    How to perform this exercise
    1. Stand tall with your feet shoulder-width apart.
    2. Extend your right arm across your chest, placing your left hand on your right elbow.
    3. Gently pull your right arm towards your left shoulder, feeling a stretch in your right shoulder.
    4. Hold the stretch for 15-30 seconds, then release.
    5. Repeat on the other side.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  3. Shoulder Stretch

    3. Shoulder Stretch

    86% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Reach your left arm across your body and hold it straight.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  4. Shoulder Circles

    4. Shoulder Circles

    80% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down.
    2. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  5. Arm Circles

    5. Arm Circles

    79% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
    2. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
    3. Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  6. Upward Stretch

    6. Upward Stretch

    75% match
    • Shoulders
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it uses the same equipment, but it works the shoulders rather than the delts.

    How to perform this exercise
    1. Extend both hands straight above your head, palms touching.
    2. Slowly push your hands up and back, keeping your back straight.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: shoulders, not delts
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: standing, the same as Elbow Circles
  7. Lever Lateral RaisePlay demonstration

    7. Lever Lateral Raise

    68% match
    • Delts
    • Lever
    • Beginner
    • Isolation

    A good swap when you have a lever machine to work with, and it still works the delts.

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Exhale and raise your arms out to the sides until they are parallel to the floor.
    4. Pause for a moment at the top, then inhale and slowly lower your arms back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as Elbow Circles
  8. Shoulder Raise

    8. Shoulder Raise

    66% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Elbow Circles
    • Balance: harder to stay steady on than Elbow Circles
  9. Seated Front Deltoid

    9. Seated Front Deltoid

    65% match
    • Delts
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
    2. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
    3. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: bodyweight only, the same as Elbow Circles
    • Body position: seated, not standing
    • Balance: harder to stay steady on than Elbow Circles
  10. Dumbbell Standing Around WorldPlay demonstration

    10. Dumbbell Standing Around World

    64% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
    2. Extend your arms straight out to the sides at shoulder height, palms facing down.
    3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
    4. Continue the circular motion, bringing the dumbbells back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as Elbow Circles
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as Elbow Circles
    • Balance: harder to stay steady on than Elbow Circles

Why You Might Need an Elbow Circles Alternative

You may substitute Elbow Circles because of anterior shoulder pain, poor rotator-cuff control, limited load progression, or a need for greater specificity. Elbow Circles use a low-load rotation pattern that stresses transverse mechanics; alternatives can shift the load to the frontal or sagittal plane or shorten range to reduce subacromial shear. For rehab pick isometric holds or small-range lateral raises with a 15–20 degree elbow bend to limit anterior translation and keep middle deltoid tension. For strength or size, swap to loaded lateral raises or single-arm cable raises that allow progressive overload while maintaining scapular upward rotation and rotator-cuff co-activation.

How to Choose the Right Elbow Circles Substitute

Select a substitute by matching plane of motion, load capacity, and shoulder control. If you want middle-deltoid emphasis, choose frontal-plane lateral raises and cue "lead with the elbow" to increase middle deltoid activation; for posterior work use prone Y or T-raises with scapular retraction. Prioritize exercises that let you maintain neutral humeral rotation and scapular stabilization, stop if you feel anterior pinching. For rehab start with slow, 3–5 second eccentrics and isometrics at mid-range to reinforce rotator-cuff activation; progress by adding load, range, or unilateral variations once biomechanics stay clean.

Elbow Circles FAQ

What muscles does Elbow Circles work?

Elbow Circles primarily target the deltoids, especially the anterior and lateral heads, while the rotator cuff (supraspinatus, infraspinatus, teres minor) stabilizes the humeral head. Cue small, controlled circular motions at the elbow to keep constant deltoid tension and minimize compensatory scapular movement.

What is the best bodyweight alternative to Elbow Circles?

A top bodyweight alternative is the prone Y-raise. Lie face down, thumbs-up, lift your arms 30–45 degrees off the floor while pinching the shoulder blades together to load posterior and lateral deltoids; keep a soft elbow to bias deltoid activation and avoid neck extension.

Can I build muscle without doing Elbow Circles?

Yes. You can hypertrophy the delts with progressive overload via compound presses (overhead press) and targeted isolations like weighted lateral raises. Emphasize increasing load or time under tension, cue "lead with the elbow," and monitor scapular mechanics to maximize middle deltoid recruitment.

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