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Exercises › Forearms › Wrist Roller

Wrist Roller

Wrist Roller is a beginner isolation exercise that mainly works your forearms, with help from your shoulders.

💪 Forearms🏋️ Other📈 Beginner🔗 Isolation🎯 3 sets of 10-15 reps
Wrist Roller: starting position
Starting position
Wrist Roller: end position
End position

How to do the wrist roller

  1. To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
  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.
  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.
  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.
  5. Repeat for the prescribed amount of repetitions in your program.

Muscles worked

Primary: ForearmsSecondary: Shoulders

Sets and reps

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

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Wrist Roller alternatives

Exercises that train the same main muscle, including options with other equipment.

Wrist CurlDumbbell · BeginnerFinger CurlsBarbell · BeginnerCable Wrist CurlCable · BeginnerPlate PinchOther · IntermediateBottoms-Up Clean From The Hang PositionKettlebell · IntermediateDumbbell Lying PronationDumbbell · Intermediate

FAQ

What muscles does the wrist roller work?

It mainly works your forearms; your shoulders assist.

How many sets and reps of wrist roller should I do?

Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.

Is the wrist roller good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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