Wrist Roller.

How to do it.

1. Step 01

   Hold a wrist roller with a weight on the cord

2. Step 02

   Extend the arms out in front

3. Step 03

   Roll the cord up by rotating the wrists

4. Step 04

   Continue until the weight reaches the top

5. Step 05

   Slowly reverse to lower the weight

6. Step 06

   Repeat for the desired rounds

Pro cues.

• Keep the arms extended for more challenge

• Move smoothly, do not jerk

• Use a light weight to start

Questions, answered.

What is the Wrist Roller?

Forearm endurance drill rolling a weighted cord up and down.

What muscles does the Wrist Roller work?

The Wrist Roller primarily works your forearms.

What equipment do I need for the Wrist Roller?

You need a weight plate to perform the Wrist Roller.

How many sets and reps should I do for the Wrist Roller?

A typical prescription for the Wrist Roller is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Wrist Roller good for beginners?

Yes. The Wrist Roller is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.