Seated Dumbbell Wrist Rotations / Circles
How to Do Seated Dumbbell Wrist Rotations / Circles
- Sitting on a bench or sturdy chair, hold two dumbbells using an overhand grip
- Place your feet flat on the floor, at a distance that is about shoulder-width apart
- Leaning forward, rest the top side of your forearms on your upper thighs with your palms facing up. The top of your wrists should lie on top of your knees. This is the starting position.
- When ready, begin to turn both hands in towards each other, slightly rolling onto the underside of your forearm as you do so
- Once your wrists have completed close to a 180 position change reverse the motion to get back to the starting position
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Related Wrists Exercises
Seated Dumbbell Palm-Down Wrist Curls / Forearm Curls
Standing Palm-Down Wrist Stretch
Wrist Circles / Rotations
Seated Dumbbell Wrist Rotations / Circles Exercise Details
Muscles worked
Seated Dumbbell Wrist Rotations / Circles targets wrists and also works forearms. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells.
Similar exercises
Related exercises that work similar muscle groups include Seated dumbbell palm-down wrist curls / forearm curls, standing palm-down wrist stretch and wrist circles / rotations. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
