FitCi
Wrist Rotations with Straight Bar is an isolation exercise for the forearms: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: barbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hold a bar with one hand at its center or end, arm extended in front
- Slowly rotate your wrist to the right
- Then rotate to the left; the motion comes only from the wrist
- Repeat both directions at a controlled tempo
- Finish the reps, then switch arms
Coaching tip
Use an empty bar or hold a short bar by one end; the longer the lever, the harder the resistance.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
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: Dumbbell Wrist Curl, Wrist Roller, Dead Hang
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.