Wrist Roller
The Wrist Roller primarily targets your Forearms, with support from Shoulders. It is best suited to beginner lifters.
Beginner level · Equipment: Other · Isolation · Pull
Primary muscles: Forearms Secondary muscles: Shoulders
How to perform Wrist Roller
- Step 1. To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- Step 2. 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.
- Step 3. 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.
- Step 4. 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.
- Step 5. Repeat for the prescribed amount of repetitions in your program.
Sample sets & reps for Wrist Roller
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Forearms exercises
- Bottoms-Up Clean From The Hang Position — kettlebell
- Cable Wrist Curl — cable
- Dumbbell Lying Pronation — dumbbell
- Dumbbell Lying Supination — dumbbell
- Finger Curls — barbell
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