Wrist Roller
Hold a wrist roller bar at chest or shoulder height with both hands, arms extended in front of you and a weight hanging from the cord. Keep your elbows fairly straight and your upper arms still as you rotate the bar with your wrists to wind the cord and raise the weight. Once the weight reaches the top, reverse the wrist rotation to slowly unwind and lower it under control. Each full up-and-down winding counts as one rep, working the forearm flexors and extensors.
FOREARMS · PULL
How it is executed
- Hold a wrist roller bar at chest or shoulder height with both hands, arms extended in front of you and a weight hanging from the cord.
- Keep your elbows fairly straight and your upper arms still as you rotate the bar with your wrists to wind the cord and raise the weight.
- Once the weight reaches the top, reverse the wrist rotation to slowly unwind and lower it under control.
- Each full up-and-down winding counts as one rep, working the forearm flexors and extensors.
- Muscles worked
- Forearms
- Primary muscle
- Forearms
- Equipment
- Wrist roller
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Glossary and calculators
Compound exerciseA compound exercise moves more than one joint and loads several muscles at once — the squat, the deadlift, the bench press, the row.SupercompensationSupercompensation is the point where performance rises above its previous level, once the fatigue of a training block dissipates.Client capacityHow many clients you can handle
