Wrist Roller
A beginner isolation strength exercise that works the forearms.
Starting position
End position
How to Do Wrist Roller
- To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- 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.
- 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.
- 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.
- Repeat for the prescribed amount of repetitions in your program.
Muscles Worked
Alternatives to Wrist Roller
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Cable Wrist Curl
A beginner isolation strength exercise that works the forearms, using a cable machine.
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2
Palms-Down Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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3
Palms-Down Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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4
Palms-Up Barbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using a barbell.
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5
Palms-Up Dumbbell Wrist Curl Over A Bench
A beginner isolation strength exercise that works the forearms, using dumbbells.
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6
Seated Dumbbell Palms-Down Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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7
Seated Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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8
Seated One-Arm Dumbbell Palms-Up Wrist Curl
A beginner isolation strength exercise that works the forearms, using dumbbells.
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9
Seated Palm-Up Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
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10
Seated Palms-Down Barbell Wrist Curl
A beginner isolation strength exercise that works the forearms, using a barbell.
Frequently Asked Questions
What muscles do wrist roller work?
Wrist Roller primarily works the forearms. The shoulders assist as secondary muscles.
What equipment do I need for wrist roller?
The source dataset does not record equipment for wrist roller. Check the instructions above before you set up.
Wrist Roller: is it suitable for beginners?
Yes. Wrist Roller is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of wrist roller?
Cable Wrist Curl, Palms-Down Dumbbell Wrist Curl Over A Bench, Palms-Down Wrist Curl Over A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my wrist roller reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; wrist roller can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Wrist Roller with AI
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