Wrist Roller
How to do the Wrist Roller
- 1
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- 2
Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
- 3
Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
- 4
Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
- 5
Repeat for the prescribed amount of repetitions in your program.
How to program the Wrist Roller
Sets and reps
As an isolation movement, the Wrist Roller is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Wrist Roller is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Wrist Roller into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Wrist Roller work?
The Wrist Roller primarily targets the Forearms. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Wrist Roller?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Wrist Roller should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
