All exercisesWarm-ups·Biceps 
Wrist Circles & Flexor Stretch
BicepsTriceps
Art style
Step 1 / 2
At a glance
- Equipment
- None — bodyweight
- Suggested reps
- 10–15 each direction
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Common mistakes
You wave from the fingers or elbows instead of rotating at the wrist itself.
You spin through fast little circles that never reach the end of the wrist's range.
You let the elbows drift and swing the whole arm, so the circles never isolate the wrist joint.
What to focus on
Take each circle to its full comfortable edge — you are preparing the wrists to hold load.
Keep the fists loose and the circles smooth in both directions so the forearms warm up without any strain.
