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Forearm roller bar

An advanced forearm exercise that targets both flexors and extensors through controlled wrist movements using a specialized roller bar, building comprehensive forearm strength and grip endurance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Stand with feet shoulder-width apart, holding the forearm roller bar with both hands. Roll the weight up and down by flexing and extending your wrists, keeping your arms stationary and focusing on controlled movements.

Starting Position

Stand with feet shoulder-width apart, arms extended holding the forearm roller bar, ready to perform rolling movements.

Finishing Position

Complete the forearm rolling motion, maintaining proper form and control throughout the movement.

Form Cues

Keep arms stationary, control the movement, feel the contraction, maintain proper grip

Common Mistakes

Moving arms, using momentum, poor grip, not controlling the movement

Progression Tips

Increase weight, add tempo changes, try variations, or perform more reps.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or use dumbbells.

Safety Notes

Maintain proper form to avoid wrist strain. Stop if you experience pain in wrists, forearms, or elbows. Keep your core engaged throughout the movement.