Back-Of-Hand Wrist Roll
The Back-Of-Hand Wrist Roll mainly works the forearms. No equipment needed: it uses just your bodyweight.
Optional Equipment
Back-Of-Hand Wrist Roll Muscles Worked
Primary
Inner Forearm (wrist flexors)
Secondary
Top Forearm (wrist extensors); Forearm Flexor (brachioradialis)
How to do the Back-Of-Hand Wrist Roll
Setup
Begin on your hands and knees on the floor in a quadruped position.
Carefully rotate your wrists so that the backs of your hands are placed flat on the ground, with your fingers pointing toward your knees.
Movement
Keep your arms straight, maintaining a small, soft bend in the elbows to avoid locking them.
Gently lean your torso backward, shifting your weight toward your hips, until you feel a comfortable stretch along the inner forearm and the front of your wrist.
Hold this stretched position for the directed amount of time.
To release, slowly shift your weight forward back to the starting neutral position.
Back-Of-Hand Wrist Roll FAQs
What muscles does the Back-Of-Hand Wrist Roll work?
The Back-Of-Hand Wrist Roll mainly works the forearms. The main muscles are the wrist flexors.
What equipment do you need for the Back-Of-Hand Wrist Roll?
None. The Back-Of-Hand Wrist Roll is a bodyweight exercise, so you can do it anywhere.
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