Spiral elbow spear (Elbow spear)

Technique

1. Hold a staff horizontally in front of you, with a wide grip and the palms facing up.
2. Hold one hand steady while the other one pushes the staff inward and rotate the arm in.
3. Then extend the arm again, with the shoulder fully rotated inward.
4. Reverse the motion to go back to the initial position.

Similar Exercises

• Elbow dislocates
• Inverted grip shoulder dislocates
• Arm screw stretch
• Standing triceps stretch
• Elbow circles

Equipment

• Staff