Forearms
Wrist Roller
A grip exercise where you roll a weighted rope up and down on a stick to train the forearms.
Energy burned
≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.4 kcal/min
Estimate range 15–24 kcal (±25 %)
Muscle mass worked6 %
Effort during a set5.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Hold a wrist roller with your arms straight out in front of you at shoulder height.
- 2Stand with your feet shoulder width apart.
How to perform
- 1Roll the stick forward with your wrists to wind the rope up, lifting the weight.
- 2Keep your arms still and move only the wrists and forearms.
- 3When the weight reaches the top, reverse the roll to lower it slowly.
- 4Repeat until the weight is back at the bottom.
Alternatives
See all
BeginnerCable Wrist CurlCable
BeginnerFinger CurlsBarbell
BeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerPalms-Down Wrist Curl Over A BenchBarbell
BeginnerPalms-Up Barbell Wrist Curl Over A BenchBarbell
BeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbell
BeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbell
BeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbell
