Wrist Roller
How to do it
Starting position
- Stand straight with your feet hip-width apart
- Grip the roller with the backs of your hands facing up
- Keep your gaze fixed straight ahead
Movement
- Alternate flexing each wrist inward
- Rotate the roller until the rope is completely wound up
- Slowly turn in reverse to lower the weight
Breathing
Exhale as you roll the rope up and inhale as you unroll it
Trainer tips
- Extend your arms at shoulder height and grip the roller
- Alternate rotating your wrists to roll up the rope
- Keep your arms straight and hold
Cautions
- Excessive load on your wrists can injure joint ligaments, so start with a light weight
- The weight can unroll quickly and catch your fingers, so maintain a tight grip
- Shrugging the shoulders up
- Just dropping the weight
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Secondary muscles | Front delts |
| Equipment |  Wrist roller |
| Movement pattern | Isolation |
| Rep range | 8–12 reps |
2 similar exercises
Representative exercise: Wrist Roller
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the wrist roller, it moves up to the next weight you have. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Gripper Hands (Plate Loaded)EasierDumbbell One Arm Wrist CurlEasierBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exercise
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.