Wrist Roller

Technique

How to perform Wrist Roller

1. Attach a manageable weight plate to the wrist roller's cord and begin with the cord unwound.
2. Stand upright holding the roller with an overhand grip, feet about shoulder-width apart.
3. Hold your straight arms forward at shoulder height and keep them steady.
4. Turn the roller a little at a time with alternating hands to wind the cord and lift the plate.
5. Use wrist bending to turn the handle; do not lift the load by raising and lowering your arms.
6. Once the plate reaches the roller, reverse the turning action and control the plate back down without letting the cord run freely.
7. Winding in the opposite direction changes which wrist action raises the plate; keep the same controlled setup.

Programming relevance

Muscles involved

Primary targets: Extensor Carpi Ulnaris, Flexor Carpi Radialis, Flexor Carpi Ulnaris.