Wrist Roller
Build grip strength and forearm muscle! The Wrist Roller exercise is an effective way to improve your wrist and forearm strength.
The Wrist Roller mainly works the forearms. You'll need: weight plates.
Required Equipment
Wrist Roller Muscles Worked
Primary
Top Forearm (wrist extensors); Inner Forearm (wrist flexors)
Secondary
Forearm Flexor (brachioradialis)
Wrist Roller Variations and Alternatives
How to do the Wrist Roller
Stand upright with your feet shoulder-width apart, holding the wrist roller handles with both hands extended straight out in front of you at shoulder height.
Engage your core and keep your arms steady while pointing your hands forward.
Begin rolling the handle in one direction by flexing one wrist forward and extending the other, alternating hands to wind the weight upward toward the bar.
Once the weight reaches the top, carefully reverse the motion by rolling your wrists the opposite way to lower the weight back down in a controlled manner.
Keep your breathing steady and maintain a slight bend in your elbows throughout the movement to keep the tension entirely on your forearms.
Wrist Roller FAQs
What muscles does the Wrist Roller work?
The Wrist Roller mainly works the forearms. The main muscles are the wrist extensors and wrist flexors.
What equipment do you need for the Wrist Roller?
Weight plates.
What workout day should the Wrist Roller go on?
It belongs on pull day in a push/pull/legs routine.
What are some Wrist Roller variations and alternatives?
Similar exercises include the Cable Standing Wrist Roll, Forearm Supination, Neutral Wrist Roller and Palm Up-Down Rotation.
Training calculators
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