Smart Workout Diary

Wrist Circles

Wrist circles are a gentle mobility exercise in which the wrists move through controlled circular ranges of motion. They primarily warm up and mobilize the forearms, wrists, and hands, supporting grip-based training, upper-body exercise preparation, and everyday hand movement.

Demonstration

Wrist Circles — demonstration 1
Wrist Circles — demonstration 2

Instructions

  1. Stand or sit tall with your shoulders relaxed and your arms comfortably in front of you or by your sides.
  2. Make loose fists, keeping the forearms still and the elbows gently bent or straight.
  3. Circle both wrists slowly in one direction through a comfortable range of motion.
  4. Reverse the direction and perform the same number of controlled circles; stop if you feel sharp pain or increasing discomfort.
Muscle Group
Forearms
Type
Stretching
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the circles smooth rather than forcing a large range of motion.
  2. Move from the wrists; avoid rotating the entire forearm or shrugging the shoulders.
  3. Use a light grip and breathe normally throughout the movement.
Exercise library