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
Forearms
Equipment Required
Bodyweight
Type
Flexibility
Equipment
No Equipment
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Forearms
Primary