Wrist Roller
Roll a hanging plate up and down on a cord by rotating the wrists to torch the forearms.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the forearms, for when the plate is taken or you want a change.
Questions
- What muscles does the Wrist Roller work?
- The Wrist Roller mainly works the forearms.
- What equipment do you need for the Wrist Roller?
- A plate.
- How many sets and reps of the Wrist Roller?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Wrist Roller?
- Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.
Program it for your clients
Coaches add the Wrist Roller to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.