Wrist Roller

Roll a weighted rope by rotating your wrists: a brutal forearm pump with minimal equipment.

• Isolation
• Bodyweight
• Beginner

How to do it

• Arms extended in front at shoulder height
• Roll it up by turning only your wrists, not your arms
• Raise and lower the weight controlling both directions

Sets, reps and tempo

Ranges: 2–4 full roll-ups per set

Tempo: Roll up and down under control, without swinging

Common mistakes

• Letting your arms drop from shoulder fatigue
• Dropping the weight without controlling the descent
• Using momentum from your whole arm

Muscles worked

Primary

• Forearm

Alternatives

• Wrist Curl (flexors)
• Reverse Wrist Curl (extensors)
• Farmer's Carry