Wrist roller

Exercise overview

Primary muscle group: Arms

Exercise type: Plate

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 5

Average per rep (lbs)*: 10

Description: Hold the wrist rope in front of you with an overhand grip, palms facing down. Raise your arms so that they are parallel to the floor, keeping your elbows slightly bent. Keep your body still and maintain normal breathing as you start rotating one wrist at a time upward in a curling motion. Continue rotating until the weight reaches the bar. Once the weight reaches the bar, reverse the rotation motion to lower the weight back down to the starting position. Repeat the exercise for the desired number of repetitions, ensuring to maintain proper form throughout.

Exercise ID: 00432

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Variety: Experiment with different grip distances to find what works best for you. A narrower grip will engage the forearm muscles differently compared to a wider grip.
Controlled Movements: Focus on slow, controlled movements to maximize muscle engagement and avoid injury. Speed is not the goal; form and control are.
Breathing: Keep your breathing steady. Exhale as you roll the weight up and inhale as you let it down. This will help maintain a rhythm and control throughout the exercise.
Consistent Tension: Maintain consistent tension on the rope or weight strap throughout the entire motion. Avoid letting the rope go slack as it decreases the effectiveness of the exercise.
Forearm Focus: Try to isolate the movement to your forearms, minimizing the involvement of your shoulders and elbows. This ensures that your forearms are doing the bulk of the work.
Positioning: Keep your elbows close to your body and your wrists at shoulder height. This helps to maintain proper form and allows you to focus on the forearm muscles.
Progressive Overload: Increase the weight or duration gradually to build strength over time. Don’t start with a weight that’s too heavy; focus on perfecting your form first.
Rest and Recovery: Give your forearms adequate time to rest between sessions. Overworking these muscles can lead to strain or injury.
Combination Movements: Pair the wrist roller exercise with other forearm-strengthening exercises like wrist curls and reverse curls for a comprehensive workout.
Neutral Wrist Position: Ensure that your wrists remain in a neutral position throughout the exercise to avoid undue strain.

Exercise overview

Exercise tips and tricks

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