Learn

Wrist Roller

Forearms Shoulders
OtherBeginnerPullIsolation
Track Wrist Roller in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every session.
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Estimated starting range low
60.5–138 lb × 8–12 Typical for your bodyweight

How to do it

  1. 1To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
  2. 2Slowly 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. 3Rotate 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. 4Once 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. 5Repeat for the prescribed amount of repetitions in your program.

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Similar lifts

Cable Wrist Curl 44–99 lb × 8–12 Dumbbell Lying Pronation 22–49.5 lb × 8–12 Dumbbell Lying Supination 22–49.5 lb × 8–12 Finger Curls 55–115.5 lb × 8–12 Palms-Down Dumbbell Wrist Curl Over A Bench 22–38.5 lb × 8–12 Palms-Down Wrist Curl Over A Bench 77–110 lb × 8–12
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