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Home ExercisesWrist Circles

Demonstration

IntermediateIsolationBodyweight

Wrist Circles

Forearms · Lower Arms

3

sets

10–12

reps

1m

Rest time

~6

Calories / set

Log a set

Instructions

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

Primary

Forearms

hands

Secondary

handswrists

Pro tips

Move through the full range of motion under control.
Keep tension on the target muscle — avoid using momentum.
Breathe out on the effort, in on the return.
Pick a weight that lets you keep clean form for every rep.

Common mistakes

Using too much weight and sacrificing technique.
Rushing reps instead of controlling the tempo.
Cutting the range of motion short.
Holding your breath throughout the set.

Safety notes

Warm up thoroughly before working heavy.
Stop immediately if you feel sharp or joint pain.
Use a spotter or safeties for heavy barbell work.

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Wrist Circles · FitVault