Wrist Roller
How to do the Wrist Roller with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
Shoulders
Other
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.
Log it, see it on your body.
Every Wrist Roller set you log feeds Ascend's anatomy heatmap — so your forearms volume is visible at a glance — and counts toward your bodyweight-strength tier.
More forearms exercises
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