Wrist Roller
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Other
HOW TO PERFORM
- Tie a plate to the end of the rope and let it hang from the roller to the floor.
- Stand tall and hold the roller with an overhand grip, hands about shoulder width, arms straight out in front at shoulder height.
- Turn the handle one hand at a time, bending each wrist through its full range, until the rope is wound up and the plate reaches the roller.
- Unwind it slowly back to the floor with the same turning motion, under control.
FORM TIPS
- Keep the elbows locked and the arms level. Bending the elbows or dropping the arms takes the wrists out of their full range.
- One trip up and back down is one rep. The lowering half is as much work as the winding, so do not let the plate drop.
- Wind the other way on the next set to work the other side of the forearm.
TARGET MUSCLES
Primary
- Forearms
Secondary
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.