To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
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.
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.
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.
Repeat for the prescribed amount of repetitions in your program.
Jan 17, 2012 5:42 PM:
I made me one of them wrist rollers out of PVC pipe and hay string I put 2 25 lb plates on it and only used it for about a week because my dog ate it. Ain't made another one since but it worked good wile it lasted.
I made me one of them wrist rollers out of PVC pipe and hay string I put 2 25 lb plates on it and only used it for about a week because my dog ate it. Ain't made another one since but it worked good wile it lasted.-See Less
Oct 12, 2011 2:23 PM:
I love this one. It works like a charm. Get em tight and burning. That is how you know it works. I have got good results from it.
I love this one. It works like a charm. Get em tight and burning. That is how you know it works. I have got good results from it.-See Less
Jul 7, 2011 8:09 PM:
This exercise is excellent ofr forearm strength and size. I just let my arms hand though because my supporting muscles get tired quicker than my grip
This exercise is excellent ofr forearm strength and size. I just let my arms hand though because my supporting muscles get tired quicker than my grip-See Less
Dec 25, 2010 1:48 AM:
this training is very excellent if you hard working
in three days my fore arms like a bomb
this training is very excellent if you hard working
in three days my fore arms like a bomb-See Less
May 21, 2010 1:11 PM:
This is an excellent addition to any forearm workout. Three sets of going up and down left my arms feeling pulvarized.
This is an excellent addition to any forearm workout. Three sets of going up and down left my arms feeling pulvarized.-See Less
Jan 27, 2010 6:40 PM:
Very effective exercise.I only do a few sets due to the number of reps.
Very effective exercise.I only do a few sets due to the number of reps.-See Less
Nov 21, 2009 8:41 AM:
I do agree that without support it does put alot of stress on the shoulders. I love these so I have start putting the bar on the smith about shoulder height
I do agree that without support it does put alot of stress on the shoulders. I love these so I have start putting the bar on the smith about shoulder height -See Less
Nov 3, 2009 8:21 AM:
I do not like this exercise at all. It only leads to bad form and unnecessary pressure on your shoulders and delts. There are much better exercises to increase forearm size and strength. When training forearm, remember that your wrist is the secondary muscle/tendon group involved. It can easily be overtrained...+See More
I do not like this exercise at all. It only leads to bad form and unnecessary pressure on your shoulders and delts. There are much better exercises to increase forearm size and strength. When training forearm, remember that your wrist is the secondary muscle/tendon group involved. It can easily be overtrained and this exercise requires multiple reps to bring the plate up and also to lower it. THis will lead to injury in the wrist after multiple uses. -See Less
Jan 17, 2012 5:42 PM:
I made me one of them wrist rollers out of PVC pipe and hay string I put 2 25 lb plates on it and only used it for about a week because my dog ate it. Ain't made another one since but it worked good wile it lasted.
I made me one of them wrist rollers out of PVC pipe and hay string I put 2 25 lb plates on it and only used it for about a week because my dog ate it. Ain't made another one since but it worked good wile it lasted.-See Less
Oct 12, 2011 2:23 PM:
I love this one. It works like a charm. Get em tight and burning. That is how you know it works. I have got good results from it.
I love this one. It works like a charm. Get em tight and burning. That is how you know it works. I have got good results from it.-See Less
Jul 7, 2011 8:09 PM:
This exercise is excellent ofr forearm strength and size. I just let my arms hand though because my supporting muscles get tired quicker than my grip
This exercise is excellent ofr forearm strength and size. I just let my arms hand though because my supporting muscles get tired quicker than my grip-See Less
Dec 25, 2010 1:48 AM:
this training is very excellent if you hard working
in three days my fore arms like a bomb
this training is very excellent if you hard working
in three days my fore arms like a bomb-See Less
May 21, 2010 1:11 PM:
This is an excellent addition to any forearm workout. Three sets of going up and down left my arms feeling pulvarized.
This is an excellent addition to any forearm workout. Three sets of going up and down left my arms feeling pulvarized.-See Less
Jan 27, 2010 6:40 PM:
Very effective exercise.I only do a few sets due to the number of reps.
Very effective exercise.I only do a few sets due to the number of reps.-See Less
Nov 3, 2009 8:21 AM:
I do not like this exercise at all. It only leads to bad form and unnecessary pressure on your shoulders and delts. There are much better exercises to increase forearm size and strength. When training forearm, remember that your wrist is the secondary muscle/tendon group involved. It can easily be overtrained...+See More
I do not like this exercise at all. It only leads to bad form and unnecessary pressure on your shoulders and delts. There are much better exercises to increase forearm size and strength. When training forearm, remember that your wrist is the secondary muscle/tendon group involved. It can easily be overtrained and this exercise requires multiple reps to bring the plate up and also to lower it. THis will lead to injury in the wrist after multiple uses. -See Less
Nov 21, 2009 8:41 AM:
I do agree that without support it does put alot of stress on the shoulders. I love these so I have start putting the bar on the smith about shoulder height
I do agree that without support it does put alot of stress on the shoulders. I love these so I have start putting the bar on the smith about shoulder height -See Less
Discounts & Deals - Sign Up!
Click to enlarge
of people found this review helpful
Review: Wrist Roller
Jan 17, 2012 5:42 PM: I made me one of them wrist rollers out of PVC pipe and hay string I put 2 25 lb plates on it and only used it for about a week because my dog ate it. Ain't made another one since but it worked good wile it lasted.
of people found this review helpful
Review: Wrist Roller
Oct 12, 2011 2:23 PM: I love this one. It works like a charm. Get em tight and burning. That is how you know it works. I have got good results from it.
of people found this review helpful
Review: Wrist Roller
Jul 7, 2011 8:09 PM: This exercise is excellent ofr forearm strength and size. I just let my arms hand though because my supporting muscles get tired quicker than my grip
of people found this review helpful
Review: Wrist Roller
Dec 25, 2010 1:48 AM: this training is very excellent if you hard working
in three days my fore arms like a bomb
of people found this review helpful
Review: Wrist Roller
May 21, 2010 1:11 PM: This is an excellent addition to any forearm workout. Three sets of going up and down left my arms feeling pulvarized.
of people found this review helpful
Review: Wrist Roller
Jan 27, 2010 6:40 PM: Very effective exercise.I only do a few sets due to the number of reps.
of people found this tip helpful
Tip: Wrist Roller
Nov 21, 2009 8:41 AM: I do agree that without support it does put alot of stress on the shoulders. I love these so I have start putting the bar on the smith about shoulder height
of people found this review helpful
Review: Wrist Roller
Nov 3, 2009 8:21 AM: I do not like this exercise at all. It only leads to bad form and unnecessary pressure on your shoulders and delts. There are much better exercises to increase forearm size and strength. When training forearm, remember that your wrist is the secondary muscle/tendon group involved. It can easily be overtrained...+See More