Procaryote
Hand and wrist · Strengthening

Wrist Circumduction with Dumbbell

Wrist circumduction with dumbbell, 3 sets, 10 repetitions in each direction

Illustration of the Wrist Circumduction with Dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 in each direction

Description: Hold a light dumbbell in your hand, with your arm bent at 90 degrees and your elbow resting on a stable surface. Slowly perform full circular movements of the wrist, first in one direction then in the other, keeping the arm immobile.

Tips: Control the movement to avoid jerks and do not force. Keep the wrist relaxed and breathe regularly.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
dumbbell
Starting position
Seated or standing, arm bent at 90 degrees, elbow supported on a stable surface
Clinical goal
Strengthen wrist muscles and improve mobility
Also known as
wrist rotation with weight, wrist circles with dumbbell, circular wrist mobilization

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hand and wrist

Wrist Extension Against Manual ResistanceWrist extension against manual resistance, 3 sets, 12 repetitions, slow and controlled movement Wrist Extension with DumbbellWrist extension with dumbbell, 3 sets, 12 repetitions, arm supported on table Wrist Extension with FlexBarWrist extension with FlexBar, 3 sets, 12 repetitions, slow return in flexion Wrist Extension with Manual ResistanceWrist extension with manual resistance, forearm extended, 3 sets, 12 repetitions Wrist Extension with Manual Resistance, Forearm FlexedWrist extension with manual resistance, forearm flexed, 3 sets, 12 repetitions Wrist Extension with Resistance BandWrist extension with resistance band, 3 sets, 12 repetitions, slow return to flexion Wrist Radial Deviation with Light DumbbellWrist Radial Deviation with Light Dumbbell, 3 sets, 12 repetitions Ball Squeeze in HandBall Squeeze in Hand, 3 sets, 12 repetitions

See all hand and wrist exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.