Wrist Roller
Muscles worked: Forearms.
How to do it
- To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down).
- Slowly lift both arms until they are fully extended and parallel to the floor in front of you.
- 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.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Roll the weight all the way up, then back down
- One full up-and-down = one rep
Logging it
IronPack suggests working in the 2 to 5 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Hammer Curl - biceps, forearms
- Reverse Curl - forearms
- Wrist Curl - forearms
- Farmer's Carry - forearms, traps
Track the wrist roller properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.