Wrist Roller

Wrist Roller


This exercise involves using a wrist roller, which is a device consisting of a rope or chain attached to a weight, to strengthen the muscles in the forearms and wrists. The user holds the roller with both hands and rolls the weight up and down, using their wrist and forearm muscles to control the movement. This exercise can be done with various weights and repetitions to increase strength and endurance in the wrists and forearms.

Muscle Group

Equipment Required

Wrist Roller Instructions

  1. Attach a weight to the wrist roller.
  2. Hold the wrist roller with both hands, palms facing down.
  3. Extend your arms straight out in front of you.
  4. Roll the wrist roller up towards your body by rotating your wrists.
  5. Pause at the top for a few seconds.
  6. Slowly roll the wrist roller back down to the starting position.
  7. Repeat for desired number of repetitions.

Wrist Roller Form & Visual

Wrist Roller

Wrist Roller Benefits

  • Increases grip strength
  • Improves forearm muscles
  • Helps with wrist stability and flexibility
  • Can be used for rehabilitation purposes
  • Easy to use and can be done at home or in the gym

Wrist Roller Muscles Worked

  • Forearm muscles (brachioradialis, flexor carpi radialis, flexor carpi ulnaris, extensor carpi radialis, extensor carpi ulnaris)
  • Grip muscles (flexor digitorum profundus, flexor digitorum superficialis, flexor pollicis longus)

Wrist Roller Variations & Alternatives

  • Reverse Wrist Roller
  • One-Arm Wrist Roller
  • Behind-the-Back Wrist Roller
  • Seated Wrist Roller
  • Standing Wrist Roller