TETSUWrist Roller
The Wrist Roller is a weighted exercise for the lower arms that primarily targets the forearms, with the biceps and triceps assisting. Follow the 6 steps below for correct form, with an animated demonstration.
forearmslower arms
bicepstriceps
weighted
How to do the Wrist Roller
- Attach a weight to one end of a rope or bar.
- Hold the other end of the rope or bar with both hands, palms facing down.
- Stand with your feet shoulder-width apart and your arms fully extended in front of you.
- Slowly roll the weight up towards your hands by flexing your wrists.
- Pause for a moment at the top, then slowly lower the weight back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Wrist Roller work?
The Wrist Roller primarily targets the forearms. The biceps and triceps work as supporting muscles.
What equipment do I need for the Wrist Roller?
You need added weight — a plate, dumbbell, or weight vest — to load the Wrist Roller.
How many sets and reps of the Wrist Roller should I do?
3 to 4 sets of 10 to 15 controlled reps of the Wrist Roller suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
Track it in Tetsu
Log your sets, see your forearms volume climb, and let AI plan your week. Scan the code or grab the app — free to start.