Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the wrist roller, including tips, variations, and the muscle groups it targets.
Instructions
- To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart. for best results.
- Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position. for best results.
- Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller. for best results.
- Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position. for best results.
- Repeat this exercise for the prescribed amount of repetitions in your program. for best results.
Related Muscle Groups
- Forearms
See exercises for Forearms · Learn about the Forearms - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders