How to perform Bodyweight Wrist Roller with proper form
Objective: Strengthen wrist flexors and extensors.
Instructions:
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Equipment Setup:
- Use a sturdy bar, beam, or gymnastic rings that can support your body weight.
- Optionally, have a small towel or rope tied with a weight at one end to create resistance.
-
Starting Position:
- Grip the bar or beam with both hands, palms facing down (overhand grip).
- Hang vertically so your arms are fully extended and body is straight.
-
Engaging Core:
- Tighten your core muscles to stabilize your torso.
-
Wrist Movement:
- Slowly roll the bar or towel up using only your wrists.
- Keep your forearms stationary, focusing on wrist motion.
-
Reset Position:
- Once the weight is fully rolled up, slowly lower it back to the starting position by unwinding your wrists.
-
Maintain Form:
- Keep your elbows close to your body throughout the movement.
- Avoid swinging or using momentum; maintain control.
-
Breathing:
- Exhale while rolling up, inhale while rolling down.
Tips:
- Start with lighter resistance to master the form.
- If using a towel or rope, adjust the weight based on your ability.
- Keep your movements slow and controlled for maximum effectiveness.
Common Mistakes:
- Using your body to assist the movement rather than isolating the wrists.
- Allowing elbows to flare out.
- Rolling too quickly, compromising form.
With practice, this exercise can significantly improve wrist strength and stability.
Exercises
Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest
Bent Over Row, Barbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Cable
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Smith Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Band
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bent Over Row, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms
Bicep Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Band
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, Leverage Machine
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Bicep Curl, EZ Bar
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Cable Pull Through, Cable
Type: Lower, Pull
Target: Glutes
Synergist: Back, Hamstrings
Chin Up, Bodyweight
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Chin Up, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Chest
Concentration Curl, Barbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Cable
Type: Upper, Pull
Target: Biceps
Synergist: Forearms
Concentration Curl, Dumbbell
Type: Upper, Pull
Target: Biceps
Synergist: Forearms