How to do the Wrist Circles
Wrist Circles is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hands and Wrists.
Wrist Circles demonstration · © GymiaFit
Wrist Circles at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Hands, Wrists
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Wrist Circles step by step
- 1Extend your arms straight out in front of you.
- 2Make a fist with both hands.
- 3Rotate your wrists in a circular motion, keeping your arms still.
- 4Continue the wrist circles for the desired number of repetitions.
Wrist Circles — questions
What muscles does the Wrist Circles work?
The Wrist Circles primarily targets the Forearms. It also recruits the Hands, Wrists as secondary movers.
What equipment do I need for the Wrist Circles?
None — the Wrist Circles uses your bodyweight only, so it works at home with nothing but floor space.
Is the Wrist Circles suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Wrist Circles?
Side Wrist Pull Stretch, Dumbbell Lying Pronation, Dumbbell Lying Pronation On Floor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wrist Circles demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.