PlanWorkouts

Exercise 1428 · REF 2zNKRUB

Wrist Circles exercise animation

Wrist Circles

Category
Lower Arms
Equipment
Body Weight
Target
Forearms

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.

How to Do the Wrist Circles

  1. Extend your arms straight out in front of you.
  2. Make a fist with both hands.
  3. Rotate your wrists in a circular motion, keeping your arms still.
  4. Continue the wrist circles for the desired number of repetitions.

Muscles Worked

The Wrist Circles primarily targets the Forearms, with Hands as the primary synergist muscle group, along with the Wrists.

More Lower Arms Exercises

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

More Forearms Exercises

Barbell Standing Back Wrist Curl Barbell Standing Back Wrist Curl Barbell · Forearms Barbell Wrist Curl Barbell Wrist Curl Barbell · Forearms Barbell Wrist Curl V. 2 Barbell Wrist Curl V. 2 Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Cable Standing Back Wrist Curl Cable Standing Back Wrist Curl Cable · Forearms Cable Wrist Curl Cable Wrist Curl Cable · Forearms

Equipment Alternatives

Don't have body weight? These target the same forearms with different equipment.

Band Reverse Wrist Curl Band Reverse Wrist Curl Band · Forearms Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench Barbell · Forearms Cable Reverse Wrist Curl Cable Reverse Wrist Curl Cable · Forearms Dumbbell Finger Curls Dumbbell Finger Curls Dumbbell · Forearms

FAQ

What muscles does the Wrist Circles work?
The Wrist Circles primarily targets the forearms, with the hands and wrists assisting.
What equipment do I need for the Wrist Circles?
The Wrist Circles is done with no equipment — just body weight.
What's a good alternative to the Wrist Circles?
If you don't have access to the space or setup it needs, the Band Reverse Wrist Curl targets the same forearms using band instead.