Wrist Roller

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

Role	Muscles
Primary	forearms
Secondary	shoulders
Equipment	other equipment
Difficulty	beginner
Type	isolation

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

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

Harder than the Wrist Roller

Bottoms-Up Clean From The Hang Position intermediate · Kettlebell Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate · Dumbbell Dumbbell Lying Supination intermediate · Dumbbell

Superset the Wrist Roller with

Opposing biceps work — alternate sets without extra rest.

Reverse Plate Curls biceps Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Barbell Curl biceps

Common questions

What muscles does the Wrist Roller work?

The Wrist Roller primarily works the forearms, with the shoulders as secondary movers. Cable Wrist Curl, Dumbbell Lying Pronation, and Dumbbell Lying Supination train the same muscle, across 6 equipment types.

What equipment do you need for the Wrist Roller?

The Right Equipment. Without the right equipment, Dumbbell Lying Pronation, Dumbbell Lying Supination, and Palms-Down Dumbbell Wrist Curl Over A Bench train the same muscle, and 2 of the catalogue's options for this muscle need no equipment.

Is the Wrist Roller suitable for beginners?

Yes, the Wrist Roller is rated beginner. Bottoms-Up Clean From The Hang Position, Seated One-Arm Dumbbell Palms-Down Wrist Curl, and Dumbbell Lying Supination are the progressions from here.

Where should the Wrist Roller go in a workout?

Late — the Wrist Roller is isolation work, so it follows your compounds. Supersetting it with Reverse Plate Curls and Alternate Hammer Curl cuts session time without extra rest.

Similar exercises

Cable Wrist Curl Cable Machine Dumbbell Lying Pronation Dumbbell Dumbbell Lying Supination Dumbbell Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell