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All forearms exercisesForearms · Gym

Wrist Roller

Roll a weight up and down on a rope. Pure forearm endurance.

IntermediateWrist roller + rope3 × 1–2 cycles
Wrist Roller demonstration thumbnail — How To PROPERLY Use A Wrist Roller For Freaky Forearms
Forearm flexors / extensorsWrist roller + rope

Wrist Roller

Demo · PG.Coaching

Verified Wrist Roller demonstration by PG.Coaching. Click to play.

How to do the Wrist Roller

  1. 1Keep arms straight out
  2. 2Roll forward and back
  3. 3Control the descent

Benefits of the Wrist Roller

  • Builds strength and size in the forearm flexors / extensors through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services