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Exercise library
Exercise / Forearm
Stand or sit upright, keeping your shoulders relaxed.
Extend both arms forward, elbows slightly bent or locked depending on your preference.
Make loose fists or open palms, then rotate your wrists in slow, controlled circles.
Perform 10–15 rotations clockwise, then reverse the direction for 10–15 counterclockwise reps.
Breathe naturally and avoid moving your elbows or shoulders during the motion.
Move only the wrists, not the forearms or shoulders.
Keep the motion smooth, avoiding jerky or rushed circles.
Focus on full circular range, not just flicking back and forth.
Relax your fingers to avoid unnecessary tension.
Include in warm-ups before strength or hand-based exercises.
Moving the elbows or arms, instead of isolating the wrists.
Rotating too fast, which reduces the effectiveness of joint priming.
Forgetting both directions, limiting mobility and muscle balance.
Tensing the forearms, creating fatigue or discomfort.
Neglecting to include in warm-ups, especially before wrist-loading exercises.
Yes. They improve mobility and prepare the joint for weight-bearing movements.
Daily is ideal, especially if you train frequently or work at a computer.
They may help reduce tension and improve circulation, but they don’t replace medical treatment.
No. This is a bodyweight mobility drill. Keep the movement unloaded and controlled.
Mild clicking can be normal if it’s painless. Stop if you feel discomfort or instability.