Wrist Roller
The Wrist Roller is a straightforward but effective tool for building forearm strength and endurance. Using a handle attached to a weight via a rope, you roll the weight up by rotating your wrists, which targets both the wrist flexors and extensors. This exercise builds grip strength, forearm size, and is a great finisher for any upper body workout.
- Attach a weight to the end of a rope connected to the wrist roller handle.
- Stand with feet hip-width apart and hold the handle in front of you, arms extended at shoulder height.
- Using only your wrists, rotate the handle to wind the rope, lifting the weight toward the handle.
- Once the weight reaches the top, slowly unwind the rope to lower the weight back down.
- Repeat for the desired number of sets or until forearm fatigue.
- **Keep Arms Steady:** Use only your wrists to roll—don’t involve your shoulders. - **Controlled Descent:** Lowering the weight with control is as important as lifting it. - **Start with Light Weights:** The wrist roller can be taxing—build up the weight gradually. - **Focus on Full Range of Motion:** Rotate fully for maximum benefit to the forearms.