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Wrist Roller 5s · no sound

Wrist Roller

Hold a loaded roller at arms length and wind the rope up and down using only wrist rotation.

Primary muscle
Forearms
Equipment
Barbell, Bodyweight
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Load a plate on the roller rope and let the rope hang fully unwound.
  2. Stand with your feet about shoulder width and grip the roller with your palms facing down.
  3. Extend both arms straight out in front of you at about shoulder height.
  4. Wind the rope up by rotating one wrist at a time, keeping the arms and body still.
  5. Continue until the plate reaches the bar, then reverse the rotation.
  6. Unwind the rope under control until the plate returns to the floor.

Common mistakes

  • Rocking the body or swinging the arms to help the wind, which takes the work off the wrists.
  • Letting the plate drop on the way down, which skips half the available work.
  • Dropping the arms toward the hips, which shortens the lever and makes the set easier than intended.
  • Loading heavy enough that the shoulders fail before the forearms do.

Muscles worked

Primary
Forearms

Same movement, other equipment

Cable Wrist Curl Beginner Cable Wrist Curl Forearms Cable Machine Controlled Forearm Pronation and Supination Beginner Controlled Forearm Pronation and Supination Forearms Dumbbell Dumbbell Wrist Curl Beginner Dumbbell Wrist Curl Forearms Dumbbell Dumbbell Wrist Extension Beginner Dumbbell Wrist Extension Forearms Dumbbell

Plans that include the Wrist Roller

Arms & Shoulders Focus
Arms & Shoulders Focus
Days a week
3× a week
Session
~40 min
Level
Intermediate
Equipment
Gym

Similar exercises

Barbell Wrist Curl Beginner Barbell Wrist Curl Forearms Barbell Dead Hang Beginner Dead Hang Forearms Bodyweight EZ Bar Reverse Preacher Curl Beginner EZ Bar Reverse Preacher Curl Biceps Barbell Plate Pinch Beginner Plate Pinch Forearms Barbell Reverse Grip Barbell Curl Beginner Reverse Grip Barbell Curl Forearms Barbell

Good to know

What muscles does the Wrist Roller work?
Mainly the forearms.
What equipment do you need for the Wrist Roller?
It uses a barbell. Without it, the Cable Wrist Curl and the Controlled Forearm Pronation and Supination train the same muscles the same way.
Is the Wrist Roller good for beginners?
GymVim rates it beginner.

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