Exercise guide · Intermediate · Compound

Wrist Rollerer: How to Do It & Muscles Worked

The wrist roller is an exercise that targets the forearms by using a weighted rope or bar. It involves rolling a weight up and down using wrist flexion and extension, which helps build forearm strength and endurance.

Primary muscles
Forearms
Secondary muscles
Triceps , Biceps
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the wrist rollerer
Front view: muscles worked by the wrist rollerer. Primary: forearms. Secondary: triceps and biceps.
Back view: muscles worked by the wrist rollerer. Primary: forearms. Secondary: triceps and biceps.
Primary Secondary

How to do the wrist rollerer

  1. Step 1: Attach a weight to one end of a rope or bar.
  2. Step 2: Hold the other end of the rope or bar with both hands, palms facing down.
  3. Step 3: Stand with your feet shoulder-width apart and your arms fully extended in front of you.
  4. Step 4: Slowly roll the weight up towards your hands by flexing your wrists.
  5. Step 5: Pause for a moment at the top, then slowly lower the weight back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the wrist rollerer by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Wrist Rollerer alternatives

More exercises that train the forearms as their main target:

More forearms exercises

See the best forearm exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.