Wrist Roller Reverse
Classic forearm builder that develops both strength and endurance in the extensors.
ArmsIntermediateStrengthGrip
At a glance
| Muscles worked | Primary: forearm extensors. Secondary: grip, wrists |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Grip |
| Sets & reps | 3 sets × 2-4 full rolls |
| Estimated calories burned | ~25 kcal |
How to do it
- Hold a wrist roller with arms extended at shoulder height.
- Roll the weight upward using only wrist extension (reverse direction).
- Keep the arms straight and core braced.
- Once fully rolled, reverse and lower under control.
- Repeat for desired number of full cycles.
Equipment
- Wrist Roller
Coaching tips
Benefits
Classic forearm builder that develops both strength and endurance in the extensors.
Common mistakes
Avoid using the shoulders or momentum to roll the weight.
Make it harder
Increase the weight on the roller or slow the pace.
Make it easier
Use less weight or shorter rope.
Breathing
Breathe steadily throughout the rolling motion.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.