Wrist Roller

Exercise / Forearm

Wrist Roller

A wrist roller is a piece of fitness equipment used for strengthening the forearm muscles, improving grip strength, and developing wrist stability.

It typically consists of a cylindrical rod or tube with a rope or handle attached to it, and a weight plate or other resistance attached to the end of the rope. The user holds the wrist roller with both hands and rolls the weight up and down using only their wrists, engaging the muscles of the forearm and hand.

How to do:

wrist roller

Here are the steps to perform a basic wrist roller exercise:

  1. Stand or sit with your arms extended in front of you, keeping your elbows close to your body and your hands at shoulder level.
  2. Roll the wrist roller towards your body, using only your wrists to move the weight up the rope and towards your hands.
  3. Pause for a moment at the top of the movement, then slowly roll the weight back down the rope towards the floor.
  4. Repeat the movement for several repetitions, focusing on keeping your wrists stable and engaged throughout the exercise.


  • Start with a light weight and gradually increase the resistance as you get stronger.
  • Use proper form, keeping your elbows close to your body and using only your wrists to move the weight up and down the rope.
  • Avoid using momentum or swinging your arms to move the weight, as this can lead to injury or decreased effectiveness.
  • Try different variations of wrist roller exercises, such as using different weights, changing the speed of the movement, or incorporating isometric holds at the top of the movement.

Wrist Roller: Benefits

The wrist roller is a valuable tool for building grip strength, improving forearm muscle development, and enhancing wrist stability and endurance. The wrist roller targets the muscles of the forearm, including the flexor and extensor muscles, helping to develop strength and definition in these muscles.

Wrist rollers are often used by athletes, bodybuilders, and fitness enthusiasts, as well as those in rehabilitation for wrist and hand injuries. It’s easy to use, versatile, and can provide numerous benefits for athletes, fitness enthusiasts, and anyone looking to improve their hand and wrist strength.

Incorporating wrist roller exercises into your workout routine can help you improve your performance in sports and other physical activities, as well as prevent wrist and hand injuries.

Wrist Roller: Muscles Worked

In addition to these muscles, wrist roller exercises also engage the hand and finger muscles, including the grip muscles of the hand, which are responsible for holding onto the wrist roller during the exercise. Overall, the wrist roller is an effective tool for developing strength and definition in the muscles of the forearm and hand, improving grip strength, wrist stability, and overall performance in physical activities.

Target - Wrist Flexor
Stabilizers - Wrist Extensors
Stabilizers - Brachialis
Stabilizers - Brachioradialis
Stabilizers - Biceps Brachii
Stabilizers - Anterior Deltoid
reverse curl muscle worked