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Forearms · Weighted · Intermediate

How to do Wrist Roller

The wrist roller is an exercise that targets the forearms by using a weighted rope or bar. It involves rolling a weight up and down using wrist flexion and extension, which helps build forearm strength and endurance.

Wrist Roller demonstration
Primary muscle
Forearms
Also works
Biceps and Triceps
Equipment
Weighted
Level
Intermediate
Category
Forearms

How to do Wrist Roller, step by step

  1. Attach a weight to one end of a rope or bar.
  2. Hold the other end of the rope or bar with both hands, palms facing down.
  3. Stand with your feet shoulder-width apart and your arms fully extended in front of you.
  4. Slowly roll the weight up towards your hands by flexing your wrists.
  5. Pause for a moment at the top, then slowly lower the weight back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Wrist Roller works your forearms as the main mover, with help from your biceps and triceps.

Track Wrist Roller in SPLYT

Wrist Roller is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More forearm exercises

All 38 forearm exercises →