Wrist Roller
How to do the Wrist Roller with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Forearms
Shoulders
Other
How to do the Wrist Roller
- 1
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- 2
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.
- 3
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.
- 4
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.
- 5
Repeat for the prescribed amount of repetitions in your program.
Log it, see it on your body.
Every Wrist Roller set you log feeds Ascend's anatomy heatmap, so your forearms volume is visible at a glance, and counts toward your bodyweight-strength tier.
More forearms exercises
Wrist Roller: common questions
What muscles does the Wrist Roller work?
The Wrist Roller primarily works the Forearms. It also recruits the Shoulders as supporting muscles.
Is the Wrist Roller suitable for beginners?
Yes. The Wrist Roller is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Wrist Roller a compound or isolation exercise?
The Wrist Roller is an isolation exercise, it targets the forearms through a single joint, which makes it useful for focused, targeted work.
How do I do the Wrist Roller with correct form?
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart. Follow the full step-by-step above for the complete movement.
Log your Wrist Roller sets, free.
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