Wrist Circles
How to do the 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.
How to program the Wrist Circles
Sets and reps
As an isolation movement, the Wrist Circles is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Wrist Circles is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Wrist Circles work?
The Wrist Circles primarily targets the Forearms.
What equipment do I need for the Wrist Circles?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Wrist Circles should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
