Wrist Roller

A beginner strength exercise for the forearms, done with a other equipment.

Main muscles: Forearms
Also works: Shoulders
Equipment: Other equipment
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Wrist Roller

To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Slowly 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.
Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
Once 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.
Repeat for the prescribed amount of repetitions in your program.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Wrist Roller

Questions

What muscles does the Wrist Roller work?

Mainly the forearms, with the shoulders helping.

Is the Wrist Roller good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Wrist Roller?

Good alternatives that train the forearms: Standing Olympic Plate Hand Squeeze, Plate Pinch, Cable Wrist Curl or Finger Curls.

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

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).