How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the wrist roller in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Wrist Roller: how to do it and muscles worked

The wrist roller mainly works your forearms. You need simple equipment.

Muscles worked

Main

Forearms

How to do the wrist roller

1
Stand tall holding a wrist roller with a weight on a rope, arms straight out in front at shoulder height. Grip the bar with palms down, hands shoulder-width apart.
2
Twist the bar with your wrists to wind the rope up until the weight reaches the bar. Then slowly unwind it back down in the same way.
3
Move steadily and control the weight on the way down, taking about 5 seconds. Breathe normally and keep your arms level.

Form tip: Start with a light weight, and stop if your forearms burn or fail; do not drop the weight on the floor suddenly.

Common questions

Which muscles does the wrist roller work?: The wrist roller mainly works your forearms.
What equipment do I need for the wrist roller?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the wrist roller in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.