Wrist Roller

Start

Finish

How to do it

Hold a roller bar out in front of you at shoulder height with a weight hanging on a cord, and wind the weight all the way up by alternating wrist rotations, then unwind it just as slowly.

Muscles worked

Primary: forearms · Also works: shoulders

Equipment

Full gym

Common mistakes

• Dropping the arms as the shoulders fatigue, which cuts the set short before the forearms are done
• Letting the weight unwind under gravity instead of controlling it back down
• Loading heavy on the first attempt — start with 2 to 5 kg, it is far harder than it looks

Variations

• Overhand-only wrist roller for extensor emphasis
• Wrist roller with the elbows braced on a rack for longer sets

Can't do this one? Swap it for

• Barbell Wrist Curl
• Farmer's Carry
• Plate Pinch Carry

Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Dead Hangforearms
• Towel Dead Hangforearms
• Barbell Wrist Curlforearms
• Dumbbell Reverse Wrist Curlforearms
• EZ-Bar Reverse Curlforearms
• Band Reverse Curlforearms