Arms · Other · Isolation · Beginner
Wrist Roller
PrimarySecondary
- Main muscles
- Forearms
- Also working
- Shoulders
How to do it
- To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
- Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
- Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
- Repeat for the prescribed amount of repetitions in your program.
Swaps on other equipment
Each has the forearms as its main muscle and is also a pull, on a different piece of equipment.
Other forearm exercises
- Seated Palms-Down Barbell Wrist Curl · Barbell
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl · Cable
- Standing Olympic Plate Hand Squeeze · Other
- Standing Palms-Up Barbell Behind The Back Wrist Curl · Barbell
- Wrist Circles · Bodyweight
- Wrist Rotations with Straight Bar · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake