Wrist Circles

Also called wrist rolls, wrist rotations and wrist warm-up.

Works

Forearms

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side of you until they are fully extended and parallel to the floor at a height that is evenly aligned with your shoulders. Tip: Your torso and arms should form the letter "T: Your palms should be facing down. This is the starting position.

1. Keeping your entire body stationary except for the wrists, begin to rotate both wrists forward in a circular motion. Tip: Pretend that you are trying to draw circles by using your hands as the brush. Breathe normally as you perform this exercise.
2. Repeat for the recommended amount of repetitions.

Cues

• Arms out in front.
• Draw big slow circles.
• Only the wrists move.
• Reverse direction halfway.

Common mistakes

• Rushing the circles.
• Moving the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Swap for