Primary Muscles
Forearms
Equipment
other
Level
beginner
Force
pull
Secondary Muscles
Shoulders
Form Diagram
Start and end positions for Wrist Roller
Step-by-Step Instructions
- 1To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- 2Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
- 3Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
- 4Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
- 5Repeat for the prescribed amount of repetitions in your program.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
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