Platesmith

Wrist Roller

An isolation exercise for the forearm flexors and forearm extensors.

  • Forearms
  • Other
  • Isolation

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Wrist Roller, times your rest and tells you when to add weight. Free, with no ads.

Coming soon toiPhone Coming soon toAndroid

Muscles worked

MainForearm flexors, Forearm extensors
AlsoDeltoids

Setup

Light plates go a long way; alternate rolling toward and away from you to hit both sides.

How to do it well

  • Arms out front, roll the weight up hand over hand
  • Full wrist turns, not half flicks
  • Reverse the roll on the way down

Common mistakes

  • Dropping the weight instead of unrolling it
  • Shrugging the load up

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.