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How to do Wrist Roller

Primary muscle: Forearms · Secondary: Forearms (flexors), Forearms (extensors), Shoulders

ForearmsIntermediateOther, CableIsolation
Wrist Roller start and end positionWrist Roller start and end position

Step-by-step

  1. Hold the wrist roller bar with both hands at shoulder height, arms extended out in front of you.
  2. Lift the weight attached to the end of the rope off the floor.
  3. Rotate your wrists one after the other to wind the rope around the bar and pull the weight up.
  4. Once the weight reaches the bar, reverse the direction to lower it back down under control.
  5. Repeat while keeping your arms parallel to the floor and your elbows as still as possible.

Coaching tip

Extend your arms out in front of you and roll the rope up using only your wrists; keep control on the way down too.

Caution

Skip this move or ask a professional first if you have pain or an injury in: wrist, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

More forearms exercises

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