Wrist Roller tutorial
The wrist roller builds forearm and grip strength by winding a rope around a bar to lift a weight. It works both the front and back of the forearms.
How to perform
- Stand with feet shoulder-width apart and hold the bar with an overhand grip.
- Raise your arms to parallel with the floor in front of you and keep your body still.
- Rotate your wrists to wind the rope around the bar and lift the weight.
- Pause when the weight reaches the bar.
- Rotate the opposite way to lower the weight slowly.
- Repeat with control.
Breathing: Breathe steadily and do not hold your breath.
Key tips
- Start with a light weight.
- Keep your shoulders relaxed and your body still.
- Keep a slight softness in the elbows.
Common mistakes
- Letting the weight drop quickly.
- Using the shoulders instead of the wrists.
- Choosing a weight that is too heavy.
Safety: Heavy weight loads the wrists; stop if you feel wrist or elbow pain and warm up well first.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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