Wrist Circles
A beginner stretching exercise for the forearms, done with just your bodyweight.
- Main muscles
- Forearms
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
- Movement
- Pull
How to do the Wrist Circles
- Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.
- Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Mobility | 2–3 holds of 20–40 seconds each side |
|---|
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Wrist Circles
Kneeling Forearm StretchBodyweight · BeginnerQuestions
What muscles does the Wrist Circles work?
Mainly the forearms.
Is the Wrist Circles good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Wrist Circles?
Good alternatives that train the forearms: Kneeling Forearm Stretch.
How many sets and reps of the Wrist Circles should I do?
Mobility: 2–3 holds of 20–40 seconds each side.
Exercise steps and photos: free-exercise-db (public domain).