How to do the Wrist Rollerer
Wrist Rollerer is a beginner single-joint isolation pushing exercise targeting the Forearms in the Lower Arms region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Triceps.
Wrist Rollerer demonstration · © GymiaFit
Wrist Rollerer at a glance
- Primary muscles
- Forearms
- Secondary muscles
- Biceps, Triceps
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Wrist Rollerer step by step
- 1Attach a weight to one end of a rope or bar.
- 2Hold the other end of the rope or bar with both hands, palms facing down.
- 3Stand with your feet shoulder-width apart and your arms fully extended in front of you.
- 4Slowly roll the weight up towards your hands by flexing your wrists.
- 5Pause for a moment at the top, then slowly lower the weight back down to the starting position.
- 6Repeat for the desired number of repetitions.
Wrist Rollerer — questions
What muscles does the Wrist Rollerer work?
The Wrist Rollerer primarily targets the Forearms. It also recruits the Biceps, Triceps as secondary movers.
What equipment do I need for the Wrist Rollerer?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Wrist Rollerer suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Wrist Rollerer?
Weighted Standing Hand Squeeze, Dumbbell Lying Pronation, Dumbbell Lying Pronation On Floor train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Wrist Rollerer demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.