Wrist Roller

oec:wrist-roller

A forearm and grip isolation exercise performed by winding and unwinding a weighted cord around a dowel or roller implement.

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Also called: Standing Rope Forearm, Forearm Roller, Wrist Roller Extension and Flexion

How to do it

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.

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.

Breathe continuously and evenly throughout the continuous rolling motion.

Letting the elbows bend and collapse toward the torso.: Maintain straight arms extended forward throughout the set, or rest the roller across rack pins if shoulder fatigue limits forearm training.
Allowing the weight to rapidly spin downward uncontrolled.: Actively brake and unwind each revolution alternately with both hands.

Ensure the cord is tightly knotted and verified secure before lifting the weight off the floor.

This record: CC-BY-SA-4.0.