FitCi
Wrist Roller is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms (flexors), forearms (extensors), shoulders. Equipment: other, cable. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold the wrist roller bar with both hands at shoulder height, arms extended out in front of you.
- Lift the weight attached to the end of the rope off the floor.
- Rotate your wrists one after the other to wind the rope around the bar and pull the weight up.
- Once the weight reaches the bar, reverse the direction to lower it back down under control.
- Repeat while keeping your arms parallel to the floor and your elbows as still as possible.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Dumbbell Wrist Curl
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.