Wrist Circles
Arms held out in front while the hands trace slow circles at the wrists. Warms up the wrists and forearms before push-ups, handstands or heavy pressing.
Primary muscles
- Forearm Flexors
- Forearm Extensors
Secondary muscles
- Brachioradialis
- Sets
- 1
- Reps
- 10 per direction
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with arms straight out in front at shoulder height, palms down.
Keeping the arms still, lift the backs of the hands toward the ceiling.
Circle the hands out, down and around, moving only at the wrists.
Draw the biggest circles you can at a slow, even pace.
Complete the reps, then reverse the direction.
Breathing: Breathe naturally throughout.
Coaching tips
Only the wrists move
Fingers loose
Big, smooth circles
Common mistakes
Moving the whole arm
Rushing small circles
Clenching the fists
Safety notes
Stay in a pain-free range if you have a wrist injury.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.