Wrist Roller

A forearm exercise winding a hanging weight up and down a roller, building grip and wrist strength.

How to do it

1. Grip the wrist roller handle with arms extended in front at shoulder height.
2. Let the weight hang from the cord.
3. Roll the handle forward with alternating wrist movements to wind the weight up.
4. Keep your arms straight throughout.
5. Once fully wound, reverse the rotation to lower the weight.
6. Repeat for the desired number of reps.

Tips

• Use full wrist rotations rather than small partial turns.
• Keep your shoulders relaxed and avoid shrugging as you roll.
• Control the unwinding phase instead of letting the weight drop.

Muscles

Primary: Forearm extensors, Forearm flexors

Secondary: Front deltoid