controlled wrist rollerer

A lower arms exercise targeting the forearms, performed with weighted.

controlled wrist rollerer demonstration
controlled wrist rollerer — demonstration

Body part

Lower Arms

Equipment

Weighted

Target muscles

Forearms

Secondary muscles

Biceps, Triceps

How to do controlled wrist rollerer

  1. Attach a weight to one end of a rope or bar.

  2. Hold the other end of the rope or bar with both hands, palms facing down.

  3. Stand with your feet shoulder-width apart and your arms fully extended in front of you.

  4. Slowly roll the weight up towards your hands by flexing your wrists.

  5. Pause for a moment at the top, then slowly lower the weight back down to the starting position. Perform with controlled intensity.

  6. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Forearms

Secondary

BicepsTriceps

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All lower arms exercises →

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