Wrist Circles

How to do the Wrist Circles

1. 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.
2. 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.
3. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	forearms
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same forearms, with and without kit.

Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell

Harder than the Wrist Circles

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Common questions

What muscles does the Wrist Circles work?

The Wrist Circles primarily works the forearms. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Wrist Circles?

None — the Wrist Circles is bodyweight, so it works at home, in a hotel room or outdoors. Cable Wrist Curl and Dumbbell Lying Pronation also need nothing.

Is the Wrist Circles suitable for beginners?

Yes, the Wrist Circles is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Wrist Circles go in a workout?

Late — the Wrist Circles is isolation work, so it follows your compounds.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell