Wrist Circles
The Wrist Circles isolates the Forearms through a controlled range of motion. This beginner-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The forearms handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Wrist Circles work?
The Wrist Circles primarily targets the Forearms. It's an effective isolation exercise for building forearms strength.
Is the Wrist Circles good for beginners?
Yes, the Wrist Circles is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Wrist Circles?
You need no equipment — just your bodyweight to perform the Wrist Circles. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.