Wrist Circles
Built around pure bodyweight leverage, Wrist Circles works as accessory volume for the arms and builds muscle you built on purpose.
How to do Wrist Circles
- Extend your arms straight out in front of you.
- Make a fist with both hands.
- Rotate your wrists in a circular motion, keeping your arms still.
- Continue the wrist circles for the desired number of repetitions.
Wrist Circles Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Wrist Circles Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Wrist Circles
Swap Wrist Circles For
Wrist Circles — Frequently Asked Questions
How do you do the Wrist Circles?
Extend your arms straight out in front of you. Make a fist with both hands. Rotate your wrists in a circular motion, keeping your arms still. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Wrist Circles work?
The Wrist Circles primarily targets the forearms. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Wrist Circles should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Wrist Circles good for beginners?
Yes. The Wrist Circles is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Wrist Circles?
Try the Dumbbell Lying Supination, Band Wrist Curl or the Lever Gripper Hands. Each trains the forearms with a similar movement pattern, so you can swap based on the equipment you have available.
