Wrist Circles

Muscles worked

Setup

1. Stand or sit upright with your shoulders relaxed and spine neutral.
2. Extend your arms out in front of you at shoulder height.
3. Close your hands into loose, comfortable fists.

How to do it

1. Rotate your wrists in a slow, controlled circular motion, aiming for the largest range of motion possible.
2. Inhale as you begin the upward arc of the circle and exhale as you complete the downward arc.
3. Complete the desired repetitions in one direction, then reverse the rotation for an equal amount of time.
4. Maintain a slow, deliberate tempo to ensure you are moving through every degree of the joint's range.

Form checklist

• Keep your forearms and elbows stationary; only the wrists should move.
• Avoid shrugging your shoulders toward your ears during the movement.
• Ensure your fists remain loosely closed to maintain tension without straining the hands.
• Move through a pain-free range of motion at all times.

Pro tips

• Focus on the mind-muscle connection by visualizing the carpal bones gliding smoothly within the joint.
• Try performing the circles with fingers fully extended and splayed wide to increase the stretch on the forearm flexors and extensors.

Make it harder

• Hold a light object, like a small water bottle or 1-2lb dumbbell, to add slight resistance to the rotation.
• Perform the circles with your arms fully extended out to the sides to incorporate isometric shoulder stability.

Frequently asked

What muscles does the wrist circles work?

The wrist circles primarily targets the forearms.

What equipment do you need for the wrist circles?

The wrist circles requires no equipment — just your body weight.

Is the wrist circles good for beginners?

Yes. The wrist circles is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Band Reverse Wrist CurlBeginner · forearms
• Band Wrist CurlBeginner · forearms
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• Barbell Palms Down Wrist Curl Over A BenchIntermediate · forearms