Mobility
Elbow Controlled Articular Rotation
Elbow controlled articular rotations combine elbow bending and straightening with forearm rotation to practice controlled range of motion.
- Beginner
- Isolation
- Low injury risk
- No rest timer
How to do it
- Stand with one upper arm beside your torso, your elbow bent about 90 degrees, and your forearm pointing forward.
- Rotate your forearm to face your palm upward.
- Straighten your elbow.
- Rotate your forearm to face your palm downward.
- Bend your elbow back to the starting angle.
- Rotate your forearm until your palm faces upward again.
- Trace the same path backward to complete a rotation in the opposite direction.
Form cues
- Keep your wrist straight.
- Move slowly through every transition.
- Keep your fingers relaxed.
Common mistakes
- Turning through the shoulderKeep the front of your upper arm facing forward while your forearm rotates.
- Leaning to gain rangeKeep your torso upright rather than shifting your body to move farther.
Safety
Forcing forearm rotation or snapping the elbow straight can irritate the elbow or forearm, especially near the limits of your range.
- Use a comfortable range without pushing into pinching or catching.
- Stop short of forcefully locking your elbow.
- Practice without added weight or assistance from your other hand.
If you have ongoing elbow pain, a recent arm injury, or recent surgery, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 3–5 reps per direction per arm
- Rest
- No rest timer
Count one full sequence in one direction as one rep.