Wrist Roller

Overview

How to do it

1. 1

   Begin standing or seated, with your arms stretched out in front of you. Keep your elbows tucked near your sides and your hands at shoulder height.

2. 2

   Using only your wrists, turn the Wrist Roller toward your body so the weight travels up the rope and closer to your hands.

3. 3

   Hold briefly at the top, then lower the weight in a controlled way by rolling it back down the rope toward the floor.

4. 4

   Perform several repetitions, and keep your wrists active and steady the entire time.

5. 5

   Begin with a light load, then increase the resistance gradually as your strength improves.

6. 6

   Maintain correct technique by keeping your elbows close to your body and relying only on your wrists to raise and lower the weight on the rope.

7. 7

   Do not use momentum or swing your arms to lift the weight, since that can reduce effectiveness and raise the risk of injury.

8. 8

   Experiment with Wrist Roller variations, including different loads, faster or slower tempos, or isometric holds at the top of the movement.

Muscles worked

Target

Wrist Flexor

Stabilizers

Wrist Extensors، Brachialis، Brachioradialis، Biceps Brachii، Anterior Deltoid