Wrist Circles
Description
Wrist circles are a simple mobility drill where you rotate your wrists in circular motions to mobilize the wrist joints. They warm up the wrists, improve mobility, and are essential before any push-up, plank, or pressing work. They are particularly important for lifters with grip-intensive training.
Muscle Group
Equipment Required
Wrist Circles Instructions
- Stand or sit. Extend both arms forward at shoulder height.
- Make a loose fist with each hand.
- Begin rotating your fists in clockwise circles. Move only at the wrist.
- Make 10 to 15 large circles.
- Reverse direction and circle counterclockwise for the same number of reps.
- For deeper mobility: open your hands and spread fingers wide between sets.
- Move slowly through the full range of motion.
- Perform 1 to 2 sets as part of an upper-body warm-up.
Wrist Circles Form & Visual
Wrist Circles Benefits
- Improves wrist mobility
- Warms up the wrist joint
- Essential before push-ups or planks
- Quick and accessible
- No equipment needed
- Useful for desk workers
Wrist Circles Muscles Worked
- Wrist flexors and extensors
- Forearm muscles
- Wrist stabilizers
Wrist Circles Variations & Alternatives
- Kneeling Wrist Flexor Stretch
- Finger Flexor Stretch
- Finger Extension Stretch
- Ankle Circles (similar concept)
- Prayer Stretch (counter exercise)
