{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Standing Rope Forearm",
      "kind": "common"
    },
    {
      "text": "Forearm Roller",
      "kind": "common"
    },
    {
      "text": "Wrist Roller Extension and Flexion",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "forearm-flexors",
        "role": "prime-mover"
      },
      {
        "muscle": "forearm-extensors",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "wrist",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-grip"
    ],
    "mechanics": "isolation",
    "force": "mixed",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "weight-plate"
      ],
      [
        "strap"
      ]
    ]
  },
  "external_ids": {
    "wger": "623"
  },
  "id": "oec:wrist-roller",
  "instructions": {
    "setup": [
      "Attach a weight plate securely to the end of the wrist roller cord.",
      "Stand tall with feet hip-width apart, holding the roller dowel with both hands in a shoulder-width pronated grip.",
      "Extend your arms straight forward at shoulder height, allowing the weight to hang freely near the floor."
    ],
    "steps": [
      "Alternate rolling each wrist upward, winding the cord onto the bar until the weight reaches the top.",
      "Reverse the motion under complete control, unwinding the cord one wrist rotation at a time until the plate returns to the starting position."
    ],
    "breathing": "Breathe continuously and evenly throughout the continuous rolling motion.",
    "cues": [
      "Keep your arms locked straight out.",
      "Isolate the motion to your wrists rather than swinging your body.",
      "Control the descent; do not let the cord free-fall."
    ],
    "common_faults": [
      {
        "fault": "Letting the elbows bend and collapse toward the torso.",
        "correction": "Maintain straight arms extended forward throughout the set, or rest the roller across rack pins if shoulder fatigue limits forearm training."
      },
      {
        "fault": "Allowing the weight to rapidly spin downward uncontrolled.",
        "correction": "Actively brake and unwind each revolution alternately with both hands."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the cord is tightly knotted and verified secure before lifting the weight off the floor."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Wrist Roller",
  "previous_ids": [
    "oec:standing-rope-forearm"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Standing Rope Forearm",
        "url": "https://wger.de/en/exercise/623/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "pwiltrout"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-reverse-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-wrist-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-wrist-extension"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A forearm and grip isolation exercise performed by winding and unwinding a weighted cord around a dowel or roller implement."
}