Eccentryx / Exercise Atlas / arms
Weighted Wrist Circles
Hold light dumbbells and trace slow wrist circles without elbow movement.
Muscles
- Primary
- forearms
- Supporting
- wrist flexors, wrist extensors
Mechanics
- Pattern
- joint circles
- Equipment
- dumbbell
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Forearm flexors and extensors burn evenly.
- Progression
- Add time before adding load.
- Regression
- Use bodyweight wrist circles.
Watch for
- Using heavy bells
- Moving elbows instead of wrists
Substitutions
- Wrist curls
- Plate Pinches
- Wrist, elbow, and scap CARs