Wrist Roller
Complete guide to Wrist Roller. Learn proper form, technique, and execution. Targets Forearms. Requires other. Step-by-step instructions and expert tips.
How to Perform Wrist Roller
Attach a rope or small plate to a wrist roller and hold it with both hands.
Stand tall with your feet shoulder-width apart and extend your arms straight in front of you.
Engage your abs and take a breath.
Roll the weight upward by alternately rotating your wrists forward, breathing steadily throughout.
Once the weight reaches the top, slowly unroll it back down.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |