What should I feel during Wrist, elbow, and scap CARs?

Each circle stays smooth without clicking or shrugging.

What are common mistakes with Wrist, elbow, and scap CARs?

Racing through reps; Letting shoulders climb to ears

How do I progress Wrist, elbow, and scap CARs?

Make each circle slower before adding range.

What can I do instead of Wrist, elbow, and scap CARs?

Band dislocates, Scapular wall slides, Forearm stretch

Wrist, elbow, and scap CARs

Stand tall and move one joint at a time through a slow circle.

family=wrist elbow and scap carspattern=joint circlesmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

upper body jointsPRIME

wrists68

elbows56

scapulae44

Primary: upper body joints
Supporting: wrists, elbows, scapulae

Mechanics

Pattern: joint circles
Equipment: bodyweight
Geometry: Variable Range
Target feel: Each circle stays smooth without clicking or shrugging.
Progression: Make each circle slower before adding range.
Regression: Shrink the circle if pinching appears.

Watch for

Racing through reps
Letting shoulders climb to ears

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Band dislocates
Scapular wall slides
Forearm stretch

Progression ladder

Beginner / regression: Shrink the circle if pinching appears.
Standard: Wrist, elbow, and scap CARs
Advanced / progression: Make each circle slower before adding range.

Atlas metrics

Movement pattern: joint circles
Primary target: upper body joints
Supporting muscles: wrists, elbows, scapulae
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Wrist, elbow, and scap CARs?: Stand tall and move one joint at a time through a slow circle.
What should I feel during Wrist, elbow, and scap CARs?: Each circle stays smooth without clicking or shrugging.
What are common mistakes with Wrist, elbow, and scap CARs?: Racing through reps; Letting shoulders climb to ears
How do I progress Wrist, elbow, and scap CARs?: Make each circle slower before adding range.
What can I do instead of Wrist, elbow, and scap CARs?: Band dislocates, Scapular wall slides, Forearm stretch

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: wrist elbow and scap cars
Force type: recovery
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Weighted Wrist Circles

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Wrist, elbow, and scap CARs -> Weighted Wrist Circles
curated substitution in the Atlas
same movement pattern: joint circles

Train Wrist, elbow, and scap CARs in Gym Mode → Browse the public Atlas →