Wrist Circles

Forearms, WristsBodyweight

Gentle mobility exercise for the wrist joints and forearms. Relieves built-up tension and prepares your hands for loaded lifts or bodyweight holds.

How to do it

1Stand tall, pull your shoulders back, and drop them away from your ears.

2Bend your elbows in front of you at a comfortable angle.

3Interlace your fingers or lightly clench your hands into fists.

4Begin rotating your wrists smoothly in a clockwise direction.

5Reverse the direction and complete the same number of counterclockwise rotations.

Common mistakes

Clenching your fists too tightly, creating unnecessary forearm tension.

Rushing the rotations and cutting short the full range of motion.

Moving through your elbows and shoulders instead of isolating the wrists.

Breathing

Breathe steadily and deeply at a comfortable, natural pace.

Make it harder or easier

To simplify, rotate each wrist individually without interlacing your fingers.

To make it harder, extend your arms straight out in front of you or hold a light weight.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.