Elbow Rotations activate the muscles and joints that fuel your grip, lift, and reach. Whether you’re hauling a hose, swinging axes, or scaling ladders, this dynamic drill preps your arms for the demands ahead. With controlled circular movements and a gradual tempo shift, you’ll build joint resilience and prep the muscles in your arms for action.
Elbow Rotation – Inside Instructions
- Stand tall with feet between hip and shoulder-width apart
- Bring arms up to your sides, parallel to the floor
- Make fists with your thumbs up and bring your thumbs towards your chest for the starting position
- Rotate your forearm in and rotate your thumbs out as you extend at the elbow
- Rotate your thumbs in and flex at the elbow as you return to the starting position
- Repeat in a circular motion
- Maintain a slow tempo through your full range of motion for 30 seconds
- Increase tempo to create a more dynamic movement for another 30 seconds
Elbow Rotation – Outside Instructions
- Stand tall with feet between hip and shoulder-width apart
- Bring arms up to your sides, parallel to the floor
- Make fists with your thumbs up and bring your thumbs towards your chest for the starting position
- Rotate your forearm out and rotate your thumbs in as you extend at the elbow
- Rotate your thumbs out and flex at the elbow as you return to the starting position
- Repeat in a circular motion
- Maintain a slow tempo through your full range of motion for 30 seconds
- Increase tempo to create a more dynamic movement for another 30 seconds
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