Wrist Roller

ForearmsOtherBeginnerIsolation

Wrist Roller — start position — START

Wrist Roller — finish position — FINISH

How to do it

01To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
02Slowly 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.
03Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
04Once 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.
05Repeat for the prescribed amount of repetitions in your program.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With cable

Cable Wrist Curl

With dumbbell

Dumbbell Lying Pronation Dumbbell Lying Supination Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench Seated Dumbbell Palms-Down Wrist Curl

With barbell

Finger Curls Palms-Down Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench

Put it in a program.

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