Wrist Circles
Wrist circles are a fundamental mobility exercise designed to warm up the wrist joints and forearm muscles by moving them through a full range of motion. This simple movement increases blood flow and synovial fluid production, making it an essential warm-up before upper body lifting.
Iridium flags this movement as a mobility drill, strictly excluding the reps from your forearm hypertrophy volume and fatigue calculations to maintain data accuracy. If your warmup preference is selected as a dynamic routine, the system schedules this exercise prior to heavy pressing or pulling work. This placement primes the joint without generating local fatigue that would impact your performance on primary lifts.
Form Cues
- Extend your arm fully or rest your forearm on a stable surface
- Isolate the movement strictly to the wrist joint
- Draw the largest possible circle with your knuckles or fingertips
- Perform the rotation slowly and with control
- Don't rotate your elbow or shoulder to assist the movement
- Don't rush through the circles with jerky motions
- Don't force your wrist into a painful range of motion
- Don't clench your fist so tightly that it restricts mobility
Common Mistakes
- Moving the forearm along with the wrist
- Performing the circles too quickly
- Limiting the range of motion
- Ignoring popping or clicking sensations
Muscles Worked
This exercise primarily targets the complex network of forearm flexors and extensors that control hand movement. By taking the wrist through flexion, extension, and deviation, it effectively prepares the connective tissues and joint capsule for bearing heavy loads.
Primary
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