Standing Wrist Rotation
Improve wrist flexibility and reduce strain. Simple rotations for warm-up or cool-down.
The Standing Wrist Rotation mainly works the forearms, with help from the biceps. No equipment needed: it uses just your bodyweight.
Standing Wrist Rotation Muscles Worked
Primary
Inner Forearm (wrist flexors); Top Forearm (wrist extensors)
Secondary
Side Biceps (brachialis); Biceps (biceps brachii)
Standing Wrist Rotation Variations and Alternatives
How to do the Standing Wrist Rotation
Stand with your feet shoulder-width apart and your arms extended in front of you at shoulder height.
Clasp your hands together, interlacing your fingers.
Keep your elbows locked and begin to rotate your wrists so that your palms face away from you and then towards you.
Perform the movement in a gentle and controlled manner, rotating the wrists first in one direction for the desired number of repetitions.
After completing the set, change the direction of rotation and repeat for the same number of repetitions.
Focus on rotating through the full range of motion of the wrist without moving the rest of your arm.
Breathe steadily throughout the exercise, inhaling as you start the rotation and exhaling as you complete the rotation.
Remember to keep your movements controlled and avoid any jerky or sudden twists that might strain the wrist joints. This exercise is suitable for warming up the wrist joint before engaging in activities that require wrist mobility or as a cool-down exercise.
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Standing Wrist Rotation FAQs
What muscles does the Standing Wrist Rotation work?
The Standing Wrist Rotation mainly works the forearms, with help from the biceps. The main muscles are the wrist flexors and wrist extensors.
What equipment do you need for the Standing Wrist Rotation?
None. The Standing Wrist Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Standing Wrist Rotation variations and alternatives?
Similar exercises include the Dumbbell Standing Wrist Torsion, Finger Flexor Stretch, Forearm Stretch Version IV and Forearm Supination.
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