Wrist Roller
Winding a weighted rope onto a handle with the wrists loads the forearms and grip.
How to do it
- Stand tall and hold the handle with an overhand grip at shoulder width, the weight hanging below on the rope.
- Extend your arms in front of you at shoulder height and keep them still.
- Rotate the handle with your wrists to wind the rope and raise the weight toward the handle.
- Keep going until the weight reaches the top, keeping tension in the forearms.
- Pause briefly at the top.
- Unwind the rope slowly and under control in the opposite direction all the way down.
Key technique cue
Arms extended forward, wind the weighted cord onto the roller with the wrists, then unwind slowly.
Common mistakes
- ✕ Letting the arms sink as you tire
- ✕ Using too heavy a weight
- ✕ Unwinding fast and out of control
- ✕ Helping with the shoulders and torso
Benefits
- ✓ Stronger forearms with better endurance
- ✓ A powerful grip
- ✓ Work for both wrist flexors and extensors
About the exercise
You wind a weighted rope onto a handle by rotating it with your wrists, then unwind it slowly. The exercise works both the flexors and extensors of the forearm and keeps your grip under long tension. It suits anyone who wants strong forearms; start with a very light weight.
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