Wrist Roller
Rolling a weight up by winding a bar with the wrists. Complete forearm development. It works mainly the forearm extensors and forearm flexors, with help from the front deltoid.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Wrist Roller
- Hold the roller with both hands in front of you at shoulder height, arms straight, with the weight hanging from the cord on the floor.
- Wind the cord around the bar by turning it hand over hand with the wrists, lifting the weight all the way up.
- Unwind slowly under control the same way until the weight is back on the floor; don't let it drop.
- Keep the arms still and let the wrists do the work; resting the arms on a rack takes the shoulders out if they tire first.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Forearm extensors | Extensores antebrachii |
| Primary | Forearm flexors | Flexores antebrachii |
| Secondary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Forearm flexors in isolation
- Grip endurance for long sets
- Wrist stability under load
Rep standards for Wrist Roller
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Wrist Roller by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Wrist Roller work?
It works mainly the forearm extensors and forearm flexors, with help from the front deltoid.
How do you do Wrist Roller?
Hold the roller with both hands in front of you at shoulder height, arms straight, with the weight hanging from the cord on the floor. Wind the cord around the bar by turning it hand over hand with the wrists, lifting the weight all the way up. Unwind slowly under control the same way until the weight is back on the floor; don't let it drop. Keep the arms still and let the wrists do the work; resting the arms on a rack takes the shoulders out if they tire first.
How many reps of Wrist Roller is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.