Wrist Roller

This movement is more challenging than it appears. Start with a very light weight — 2-5kg — because the lever arm (the distance from the handle to the weight) creates significant torque even with minimal load. The burning sensation in the forearms is the point; it is not a sign to stop unless form breaks down.

Slowing the unwinding phase to a deliberate three-second count per rotation keeps tension on the forearms when they would otherwise coast. You can also add a two-second pause at full extension and full flexion each revolution to eliminate momentum entirely. For load, sets lasting thirty to sixty seconds suit endurance; if you complete sixty seconds comfortably at an RPE of 8, add one or two kilograms rather than extending duration further. Shorter, heavier sets of twenty to thirty seconds shift the stimulus towards strength. When three sets of sixty seconds with controlled pauses feel manageable, move on to the reverse wrist curl to isolate the extensors under heavier direct loading. To vary the stimulus without changing equipment, try rolling the weight up behind your back instead of in front. This alters the shoulder angle and places greater emphasis on the wrist extensors during the upward wind.

Using the shoulders to help lift the weight by raising the arms — the elbows should stay locked and the arms remain straight throughout. The movement happens entirely at the wrists. Also: letting the weight unwind too quickly on the descent, which reduces the time under tension and can cause the rope to slip off the handle.

Sets

3

Reps

30-60s per set

Rest

90s

Tempo

continuous

RPE

8

頻度

2