Lower Arms Exercise · Body Weight

Expand

Wrist Circles

Wrist circles are a low-intensity mobility drill, rotating the wrist through its full range to warm up the joint before heavy gripping work like curls, presses, or pulls. It's not going to build strength, but a cold wrist under a loaded barbell is a common source of nagging discomfort that a minute of circles can prevent. Go slow enough to feel the full range in both directions rather than just spinning through it.

Go to the movement steps

Category

Lower Arms

Equipment

Body Weight

Target

Forearms

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Wrist Circles

1. Reach both arms straight out in front of your body.
2. Close both hands into fists.
3. Circle your wrists around in a rotating motion while keeping your arms steady.
4. Keep circling your wrists for your target number of reps.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Wrist Circles mainly targets your Forearms, with your Hands helping support the movement, along with your Wrists.

More Lower Arms Exercises

Band Reverse Wrist Curl Band · Forearms Band Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Barbell Palms Up Wrist Curl Over A Bench Barbell · Forearms Barbell Revers Wrist Curl V. 2 Barbell · Forearms Barbell Reverse Wrist Curl Barbell · Forearms

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell · Forearms Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Wrist Circles work?

The Wrist Circles mainly works your forearms. It also helps strengthen your hands and wrists. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Wrist Circles?

You do the Wrist Circles with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Wrist Circles?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Wrist Circles?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.