Wrist Rotations with Straight Bar
A beginner strength exercise for the forearms, done with a barbell.
How to do the Wrist Rotations with Straight Bar
- Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
- Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
- Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.
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 Rotations with Straight Bar
Finger CurlsBarbell · Beginner
Palms-Down Wrist Curl Over A BenchBarbell · Beginner
Palms-Up Barbell Wrist Curl Over A BenchBarbell · Beginner
Seated Palm-Up Barbell Wrist CurlBarbell · Beginner
Seated Palms-Down Barbell Wrist CurlBarbell · Beginner
Standing Palms-Up Barbell Behind The Back Wrist CurlBarbell · Beginner
Cable Wrist CurlCable · Beginner
Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
Questions
What muscles does the Wrist Rotations with Straight Bar work?
Mainly the forearms.
Is the Wrist Rotations with Straight Bar 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 Rotations with Straight Bar?
Good alternatives that train the forearms: Finger Curls, Palms-Down Wrist Curl Over A Bench, Palms-Up Barbell Wrist Curl Over A Bench or Seated Palm-Up Barbell Wrist Curl.
How many sets and reps of the Wrist Rotations with Straight Bar 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).