Wrist Roller
Trains the forearms. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Wrist Roller
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a forearms exercise that is, there are 1 on the Forearms page.
Muscles worked
What Wrist Roller trains
Technique
How to do the Wrist Roller
- Hold the wrist roller handle with both hands using an overhand grip, arms extended in front of you at shoulder height, with the weight hanging from the cord.
- Roll the handle by rotating one wrist at a time, winding the cord around the handle to lift the weight towards your hands.
- Continue rolling until the weight reaches the top, keeping your arms extended and your shoulders stable.
- Slowly reverse the motion, unwinding the cord with control to lower the weight back down. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Lower the weight with the same control you used to raise it; the unwinding phase works your forearms too.
- Keep your arms extended and avoid shrugging your shoulders as you roll.
- Use a light weight to start; this exercise fatigues the forearms quickly.
- Breathe steadily throughout rather than holding your breath.
Substitutes
Swap Wrist Roller for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Wrist Roller for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.