Wrist Roller

Technique

Hold a wrist-roller bar out in front at shoulder height with straight arms. Rotate your wrists to wind the rope up, then reverse to lower the weight under control, keeping arms extended throughout.

Steps

1. Grip the wrist-roller bar with both hands at shoulder width
2. Extend your arms in front of you at shoulder height
3. Rotate your wrists alternately to wind the rope around the bar
4. Keep your arms extended as the weight rises
5. Reverse your wrist rotations to lower the weight under control

Common mistakes

• Bending the elbows as the forearms fatigue
• Lowering the weight by letting the rope unwind freely
• Using large shoulder or torso movements to turn the bar
• Allowing the bar to drop below shoulder height

Variations

• Palms-down wrist roller
• Palms-up wrist roller
• Thick-grip wrist roller
• Plate-loaded wrist roller

FAQ