Wrist Roller

Wrist Roller is a beginner-level isolation in the strength category that primarily works the forearms. It also recruits the shoulders. It is performed with other equipment.

How to do it

1. 1To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
2. 2Slowly 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. 3Rotate 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. 4Once 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. 5Repeat for the prescribed amount of repetitions in your program.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.