Wrist roller
- Basic
- Barbell
Arms out front, roll up by turning the wrists
Muscles worked
- Primary:
- Forearms
- Secondary:
- Shoulders
How to do it
- Standing, hold the roller with arms straight out at shoulder height and the plate hanging.
- Turn the roller with alternating wrists until the rope is fully wound.
- Unwind it under control by turning the other way.
Common mistakes
- Dropping your arms during the set.
- Letting the plate drop as you unwind.
Tips
- One full wind up and down counts as one rep.
- Roll towards you, then away, to train flexors and extensors.