Forearms exercise · weighted
Wrist Rollerer
The wrist rollerer is a weighted exercise that targets the forearms, with the biceps and triceps assisting.
How to do the wrist rollerer
- Attach a weight to one end of a rope or bar.
- Hold the other end of the rope or bar with both hands, palms facing down.
- Stand with your feet shoulder-width apart and your arms fully extended in front of you.
- Slowly roll the weight up towards your hands by flexing your wrists.
- Pause for a moment at the top, then slowly lower the weight back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the forearms. The biceps and triceps work as secondary muscles. See all forearm exercises or every weighted exercise.
