Technique
- Kneel and place your hands in front of you.
- Perform a series of wrist circles both with palms up and palms down, and perform some palms raises.
- Cycle through each direction for several repetitions to warm up all wrist joints.
Form tips
- Move fluidly and without forcing any position.
- Keep the movements small and controlled at first, increasing range progressively.
Muscles
Strength
Primary
- Forearms
Flexibility
Primary
- Forearms
Individual muscles
Individual muscles
- Flexor carpi radialis
- Flexor carpi ulnaris
- Palmaris longus
- Abductor pollicis longus
- Flexor digitorum profondus
- Flexor digitorum superficialis
- Flexor pollicis longus
Equipment
Appears in
Strength
Flexibility
Joint movements
Regressions
Knee palm raise
Beginner
Palms down fingers forward wrists circles
Beginner
Palms up fingers to the sides side-to-side
Beginner
View Similar Exercises
View Similar Exercises
Flipped wrist squeeze
Novice
Palm raise pushup
Novice
Spear pushup
Intermediate
Thorough wrists warmup
Intermediate
Finger pulses
Beginner
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