Intermediate
WRIST ROLLERER
Lower arms
Body Part
Forearms
Target Muscle
Weighted
Equipment
Intermediate
Difficulty
Target Muscles
Forearms
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Attach a weight to one end of a rope or bar.
2
Step:2 Hold the other end of the rope or bar with both hands, palms facing down.
3
Step:3 Stand with your feet shoulder-width apart and your arms fully extended in front of you.
4
Step:4 Slowly roll the weight up towards your hands by flexing your wrists.
5
Step:5 Pause for a moment at the top, then slowly lower the weight back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
