How to do it
- Hold a loaded wrist roller out in front of you at shoulder height.
- Roll the weight all the way up using alternating wrist movements.
- Reverse the direction and lower it just as slowly.
Cues that matter
- The lowering phase is where most of the work happens — do not rush it.
- One full up-and-down cycle is a set.
Common mistakes
- Letting the arms drop as fatigue sets in.
- Loading too heavy to complete a full cycle.
Muscles worked
Primary
- Forearms
- Flexors
- Extensors
Also works
- Front delts
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Wrist Roller in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the other is taken, or a gym that does not have one.