Wrist Rotations with Straight Bar
Wrist Rotations with Straight Bar is a beginner-level isolation in the strength category that primarily works the forearms. It is performed with barbell.
How to do it
- 1Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
- 2Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
- 3Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
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.