Wrist Circles
Wrist Circles is a mobility - controlled wrist circles exercise involving Forearm muscles. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm muscles
- Secondary muscles
- Flexor carpi radialis, Extensor carpi radialis, Flexor carpi ulnaris
- Exercise type
- Mobility - controlled wrist circles
Exercise technique
- Stance
Stand shoulder-width apart with an upright torso.
- Arms
Extend arms sideways at shoulder height.
- Hands
Face palms down with relaxed fingers.
- Circle
Move the wrists by tracing small circles with your hands.
- Forearms
Keep elbows and forearms as still as possible.
- Reverse
Repeat circles of the same comfortable size in the opposite direction.
- Finish
Return wrists to neutral and lower arms under control.
Key technique points
- Create circles at the wrists.
- Do not lock elbows backward.
- Do not squeeze the fingers excessively.
- Hold arms comfortably at shoulder height.
- Control both directions.
- Do not force wrist end range.
Common mistakes
Turning the forearms
Do not rotate the entire arm instead of circling the wrist.
Clenching fists
Do not stiffen wrist motion by tensing the fingers.
Large fast circles
Do not enter end angles without control.
Raising the shoulders
Do not compress the neck with arms extended.
Pumping the elbows
Do not enlarge hand travel by bending and extending the arms.
One direction only
Do not omit comfortable circles in the reverse direction.
Frequently asked questions
Wrist Circles: why is “Turning the forearms” a mistake?
Do not rotate the entire arm instead of circling the wrist.
Wrist Circles: why is “Clenching fists” a mistake?
Do not stiffen wrist motion by tensing the fingers.
Wrist Circles: why is “Large fast circles” a mistake?
Do not enter end angles without control.
Wrist Circles: why is “Raising the shoulders” a mistake?
Do not compress the neck with arms extended.
Wrist Circles: why is “Pumping the elbows” a mistake?
Do not enlarge hand travel by bending and extending the arms.
Wrist Circles: why is “One direction only” a mistake?
Do not omit comfortable circles in the reverse direction.
What should I focus on when doing Wrist Circles?
Create circles at the wrists. Do not lock elbows backward. Do not squeeze the fingers excessively. Hold arms comfortably at shoulder height. Control both directions. Do not force wrist end range.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.