Target Muscle

    Forearms

    Equipment

    Body Weight

    Difficulty

    Intermediate

    Category

    Strength

    ArmsBody Weight

    Wrist Roller

    The wrist roller is an exercise that targets the forearms by using a weighted rope or bar. It involves rolling a weight up and down using wrist flexion and extension, which helps build forearm strength and endurance.

    Also Works

    BicepsTriceps

    How to Perform

    1. 1

      Attach a weight to one end of a rope or bar.

    2. 2

      Hold the other end of the rope or bar with both hands, palms facing down.

    3. 3

      Stand with your feet shoulder-width apart and your arms fully extended in front of you.

    4. 4

      Slowly roll the weight up towards your hands by flexing your wrists.

    5. 5

      Pause for a moment at the top, then slowly lower the weight back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Forearms Exercises

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