Home Exercises Wrist Rollers

Wrist Rollers

Exercise Tips

  • Keep your arms straight the entire time
  • Keep your back straight

Wrist Rollers

This exercise targets your forearms and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Wrist Roller Tool

Cardiovascular Benefit


Muscle Group: Forearms

Equipment: Wrist Roller Tool

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Forearms

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold the wrist roller tool with an overhand grip. Extend your arms straight out in front of you at chest level. Make sure the rope is completely unwound.

  1. 1 Moving only your hands/wrists, twist the bar so the rope winds up, bringing the weight to the top.
  2. 2 When the rope is rolled all the way up, slowly lower it back down by rotating your wrists the opposite direction.
  3. 3Repeat this exercise until you have completed all repetitions for the set.