Wrist Circles

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Forearms

Secondary

Biceps

Setup

Stand or sit with a neutral spine. Clasp your hands together or keep them separate with palms open.

Instructions

1. Rotate your wrists in a circular motion.
2. Move through the full range of motion in both directions.
3. Maintain a slow and controlled tempo.
4. Focus on the feel of the joint moving.
5. Repeat for the designated time.

Common Mistakes

1. Moving too fast.
2. Using the elbows.
3. Restricted range of motion.

Alternative Exercises

Zottman Curl

Beginner / Dumbbells / Biceps / pull

A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Standing Wide Grip Biceps Curl

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Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

Beginner / Dumbbells / Biceps / pull

A standing variation that isolates the biceps by positioning the arm in a fixed vertical line, minimizing any possible use of momentum or leg drive.

Standing Biceps Curl

Beginner / Dumbbells / Biceps / pull

The most popular bicep exercise for building overall arm mass. It targets the biceps brachii through a natural and powerful curling arc.

Seated Reverse Grip Concentration Curl

Beginner / Dumbbells / Biceps / pull

A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.