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Forearm rollers

A specialized grip and forearm exercise using a forearm roller that targets the forearm muscles through controlled wrist and finger movements, building grip strength and forearm endurance.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with your arms extended in front of you, holding a forearm roller with a weight attached. Roll the weight up by winding the rope around the roller using your wrists and fingers, then slowly unroll it back down.

Starting Position

Stand with arms extended in front, holding forearm roller with weight attached.

Finishing Position

Weight rolled up to roller, maintaining proper form and control throughout the movement.

Form Cues

Keep arms steady, roll with control, feel the contraction, maintain proper grip

Common Mistakes

Moving arms, using momentum, poor grip, incomplete movement

Progression Tips

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

Regression Tips

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

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.