Forearms
Wrist CARs
The Wrist CARs is a mobility exercise with no equipment for your forearms. Share of the load in the Zulta muscle model: forearm flexors 50% and forearm extensors 50%.
Level: BeginnerEquipment: Bodyweight
How to do it
- Stand tall and hold one forearm with the other hand just below the elbow, forearm in front of the body.
- Make a fist with the working hand.
- Bend the wrist down as far as it goes.
- Rotate the fist slowly through the largest circle you can: down, out to the side, back and in.
- Move slowly for 30 to 45 seconds, reversing direction halfway, then switch hands.
Tips
- Keep the forearm completely still so only the wrist moves.
- Squeeze the fist to keep tension through the circle.
Common mistakes
- Turning the forearm to make the circle bigger.
- Flicking the hand around quickly.
Muscles worked by the Wrist CARs
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Circling the wrists takes the forearm flexors and extensors through their full range.
Wrist CARs alternatives
Same equipment
Frequently asked questions
What muscles does the Wrist CARs work?
Mainly the forearm flexors and forearm extensors.
Is the Wrist CARs good for beginners?
Yes. The Wrist CARs is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Wrist CARs?
For example the Wrist Circle. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.