- Target muscles: Wrist Extensors
- Synergists: None
- Mechanics: Isolation
- Force: Pull
- Use an overhand grip to hold the wrist rope in front of you.
- Raise your arms until they are parallel to the floor.
- Keeping the rest of your body still, breathe normally as you rotate one wrist at a time in an upward motion.
- Once the weight has reached the bar, reverse the motion until the weight returns to its starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- Use the wrist roller to enhance grip strength and build your forearms.
- Grip strength is necessary for many daily tasks, like opening jars, and even other exercises, such as the deadlift. This makes the wrist roller important for functional fitness.
- For the safety of your wrists and to prevent injury from occurring, do not lift a heavy weight. Wrists are not designed to lift heavy objects.
- Grip strengthening exercises are best performed by the end of the workout. Performing them at the beginning can fatigue your forearm muscles, causing a decrease in weightlifting performance.
- Stand tall and keep still throughout the exercise. Only your wrists should be moving.
- See also the dumbbell reverse wrist curl over bench, cable reverse wrist curl and barbell reverse wrist curl over bench.
Wrist roller video
ExRx.net, Wrist Articulations