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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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