Exercise library
Forearms
Wrist Roller
- Primary muscle
- Forearms
- Also works
- Shoulders
- Equipment
- Other
- Movement pattern
- Carry & conditioning
- Role in a program
- Primary
How to do it
Hold the roller bar out in front of you at shoulder height with a weight hanging on the cord. Roll the weight up by alternately flexing each wrist, then reverse the motion to lower it under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the forearms — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Hand Gripper SqueezeOtherCarry & conditioning
- Plate Pinch HoldOtherCarry & conditioning
- Barbell Reverse CurlBarbellCarry & conditioning
- Barbell Reverse Wrist CurlBarbellCarry & conditioning
- Barbell Wrist CurlBarbellCarry & conditioning
- Cable Reverse CurlCableCarry & conditioning
No-equipment alternatives
Training at home or on the road — bodyweight options for the forearms: