Wrist Circles – Arms Extended & Hands Together

Learn how to do Wrist Circles – Arms Extended & Hands Together with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 2 Forearms No equipment

Wrist Circles – Arms Extended & Hands Together is a No equipment exercise that primarily targets the Forearms. It has a MET value of 2, meaning a 70 kg person burns approximately 70 kcal in a 30-minute session.

How to Do Wrist Circles – Arms Extended & Hands Together

A two-part wrist mobility drill that prepares the forearms and wrist joints for upper body movements. Combines active wrist circles with arms extended and a second phase with hands together.

Instructions:

Extend your arms straight in front of you, fists clenched.
Make slow circular movements with your wrists in both directions.
Then bring your hands together (palms pressed like in prayer).
Perform circular motions by rotating your wrists around each other.
Keep your arms and shoulders relaxed throughout.

Common mistakes:

Moving the shoulders or arms
Doing the movements too fast
Not controlling the motion
Locking the elbows too hard

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Muscles & equipment

Primary muscleForearms

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

70 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Wrist Circles – Arms Extended & Hands Together

Type: No equipment exercise
Primary muscle: Forearms
Secondary muscles: None
MET value: 2
Calories (30 min, 70 kg): ≈ 70 cal
Video quality: 4K with male and female demonstrations

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Dumbbell Farmer’s Walk

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Dumbbell Seated Wrist Curl

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MET 3

Dumbbell Seated Wrist Extension – Pronated Grip

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MET 3

Dumbbell Wrist Rotation

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FAQ: Wrist Circles – Arms Extended & Hands Together

What muscles does Wrist Circles – Arms Extended & Hands Together work?

Wrist Circles – Arms Extended & Hands Together primarily targets the Forearms.

How do you do Wrist Circles – Arms Extended & Hands Together correctly?

A two-part wrist mobility drill that prepares the forearms and wrist joints for upper body movements. Combines active wrist circles with arms extended and...

Is Wrist Circles – Arms Extended & Hands Together good for beginners?

Wrist Circles – Arms Extended & Hands Together has a MET value of 2, indicating a low intensity exercise suitable for beginners. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Wrist Circles – Arms Extended & Hands Together?

Wrist Circles – Arms Extended & Hands Together requires: No equipment.

What are the benefits of Wrist Circles – Arms Extended & Hands Together?

Wrist Circles – Arms Extended & Hands Together strengthens the Forearms, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Wrist Circles – Arms Extended & Hands Together?

Similar exercises to Wrist Circles – Arms Extended & Hands Together include Dumbbell Farmer’s Walk, Dumbbell Seated Wrist Curl, Dumbbell Seated Wrist Extension – Pronated Grip, Seated Dumbbell Finger Curl. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Wrist Circles – Arms Extended & Hands Together better than Dumbbell Farmer’s Walk?

Both Wrist Circles – Arms Extended & Hands Together and Dumbbell Farmer’s Walk target the Forearms. Wrist Circles – Arms Extended & Hands Together uses No equipment, while Dumbbell Farmer’s Walk offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.