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Forearms ยท Grip

Wrist Roller

An isolation grip exercise for the forearms, done with an other.

Other Isolation Reps and weight Also called: forearm roller

Muscles worked

Primary

Forearms

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ForearmsGrip and wristsPrimary

How to do it

  1. Pick a light weight. Wrists are small joints: start light and sit with the forearms supported on the bench or your thighs.
  2. Squeeze as hard as you can through the whole hand.
  3. Shoulders stay packed, down and back.
  4. Time or count the hold and beat it next session.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Letting the shoulders hang loose. Keep them packed down and back while you hold.
  • Not tracking it. Log the time or reps so you can beat it next session.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.