Forearms
Wrist Circle
The Wrist Circle 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 interlace the fingers in front of the chest.
- Keep the elbows bent and relaxed by the sides.
- Roll the joined hands in smooth circles for 15 to 20 seconds.
- Reverse the direction for another 15 to 20 seconds, breathing steadily.
- Release the fingers and shake the hands loose.
Tips
- Make the circles as big as the wrists allow.
- Keep the shoulders relaxed and still.
Common mistakes
- Moving the elbows instead of the wrists.
- Rushing through tiny circles.
Muscles worked by the Wrist Circle
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 Circle alternatives
Same equipment
Frequently asked questions
What muscles does the Wrist Circle work?
Mainly the forearm flexors and forearm extensors.
Is the Wrist Circle good for beginners?
Yes. The Wrist Circle 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 Circle?
For example the Wrist CARs. 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.