Wrist Roller
Differentiation: Mechanics
This variation of a forearm exercise is unique. Here is how: you alternate forearms after each hand rotation. This movement allows you to focus on each individual forearm contraction. Working individual sides adds symmetry and definition to your forearm muscles overall.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Obtain a wrist roller.
3) Load the plate onto the roller.
4) Stand with your feet shoulder-width apart.
5) Hold the wrist roller with both hands (palms down) in front of you with the rope fully unwound.
6) Slowly lift your arms until they are fully extended and parallel with the floor with the plate hanging straight down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you roll the plate upward...
3) ...using alternating hands and wrists to twist the roller.
4) ...until the plate reaches the roller bar
5) This is the ending position.
6) Once the plate has reached the roller bar, inhale while you reverse the motion and lower the plate toward the floor as far as it will go - again using alternating wrist rotations.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your body straight during the entire movement.
Keep your arms fully extended in front of you.
Gear Advice
To perform this exercise, you will need a wrist roller. Since few gyms offer these or if you want to perform this exercise at home, we have listed a link below to the Power Wrist Roller - which you can order from Amazon dot com. It comes with lightweight plates.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Power Wrist Roller w/ 1" Grey Plates (1.25lb & 2.5lb) | $49.95 |
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