Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredOther
- MechanicsIsolation
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Forearms
Wrist Rollers Instructions
- Begin the exercise by grabbing a wrist roller with a lighter weight attached to it.
- With the rope fully extended (not wrapped around the roller) stand up grasping the roller with an overhand grip (palms facing down). Your feet should be around shoulder-width apart.
- Extend both arms straight out in from of your body. This is the starting position.
- Begin wrapping the rope around the roller by rotating each wrist, one at a time.
- Continue until the weight reaches the bar, and then begin slowly lowering the weight by rotating each wrist, one at a time in a downward motion.
- When the weight reaches the ground, you have completed one rep.
- Repeat for desired reps.
Wrist Rollers Tips
- Concentrate on keeping your entire body as still as possible. Only your wrists should be moving during this exercise.
- The higher you raise your arms out in front of you, the more intense the exercise will become.
2 Comments
this is an excellent exercise. a variation from the video is to rest elbow at something, this isolates the underarms more. i do 3 x 5 with 8 kg and it completely smashes the underarms
Wist hvoler is dæ bæst in dæ vorld..