Cable Standing Wrist Roll
Strengthen your forearms and improve grip strength with Cable Standing Wrist Rolls. A simple, effective exercise.
The Cable Standing Wrist Roll mainly works the forearms. You'll need: rope attachment or cable machine.
Required Equipment
Cable Standing Wrist Roll Muscles Worked
Primary
Inner Forearm (wrist flexors); Top Forearm (wrist extensors)
Cable Standing Wrist Roll Variations and Alternatives
How to do the Cable Standing Wrist Roll
Stand facing a cable machine with a rope attachment connected to a low pulley.
Select an appropriate weight on the cable machine.
Grasp the rope with both hands, palms facing down, and elbows close to your torso.
Step back slightly, maintaining a slight bend in your knees and keeping your back straight with a neutral spine.
Stabilize your upper arms and elbows against your body.
Begin the exercise by rolling your wrists towards your body, making sure the movement comes from the wrists, not the arms or shoulders.
Squeeze your forearm muscles as you roll the wrists, then slowly allow the wrist to unroll back to the starting position.
Repeat the motion for the desired number of repetitions and sets.
Remember to keep the movement controlled, and focus on using your forearm muscles to perform the wrist roll. Avoid using your body momentum or shoulders to lift the weight. Adjust the weight accordingly to maintain proper form throughout the exercise.
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Cable Standing Wrist Roll FAQs
What muscles does the Cable Standing Wrist Roll work?
The Cable Standing Wrist Roll mainly works the forearms. The main muscles are the wrist flexors and wrist extensors.
What equipment do you need for the Cable Standing Wrist Roll?
Rope attachment or cable machine.
What workout day should the Cable Standing Wrist Roll go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Standing Wrist Roll variations and alternatives?
Similar exercises include the Cable Forearm Pronation, Cable Reverse Wrist Curl, Cable Back Wrist Curl and Cable Standing Wrist Curl.
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