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Exercises/Forearms/Wrist Circles

Exercise

WRIST CIRCLES

BeginnerPrimaryForearms
Stand
Squat

Form cues

Extend both arms in front of you at shoulder height or allow them to hang at hip level
Keep your upper arms and forearms still — all movement comes from the wrist joint
Perform slow, full circles in one direction before reversing
Make the circles as large as your range of motion allows without pain
Breathe steadily throughout; do not hold your breath
Spend equal time rotating in each direction
Animated diagram — illustrative only

About

Wrist circles are a simple mobility drill that lubricates the wrist joint and improves forearm flexibility, making them an ideal warm-up before pressing, pulling, or grip-intensive exercises.

Instructions

Step-by-step technique

Stand or sit comfortably with your arms extended in front of you at approximately hip or shoulder height. Relax your fingers and allow your hands to hang loosely.

Begin rotating your wrists in a smooth circular motion — forward (toward your body) for 10–15 repetitions. Focus on maximising the arc while keeping your forearms still.

Pause briefly, then reverse the direction and perform 10–15 circles backward. You should feel a gentle stretch along the forearm tendons and wrist joint.

Bring your wrists back to neutral and shake your hands out gently to release any residual tension. Repeat 2–3 times as part of a warm-up or cool-down routine.

Common mistakes

What goes wrong — and why

Mistake

Moving the forearm instead of the wrist

Rotating the entire forearm reduces the stretch to the wrist joint and targets the wrong area.

Keep the forearms completely still and isolate all movement to the wrist. Rest your forearms on your thighs if needed to maintain control.

Mistake

Circles too fast

Rushing through the rotation prevents a full range of motion and reduces the mobility benefit.

Slow the circles down deliberately and focus on making each arc as large as possible before reversing.

Mistake

Forcing through wrist pain

Pushing past sharp pain can aggravate wrist tendons or ligaments — discomfort and pain are different sensations.

Work only within a comfortable range and gradually expand it over time. If pain persists, consult a physiotherapist.

Variations · Progressions · Regressions

Adaptations for every level

Variation

Weighted Wrist Circles

Holding a very light dumbbell or water bottle adds gentle resistance to the movement, increasing the forearm strengthening stimulus.

Variation

Fist Rotations

Performing circles with a closed fist targets slightly different parts of the wrist extensors and flexors compared to open-hand circles.