Wrist Roller Exercise

The wrist roller trains the forearms by winding a weight up on a cord and then unwinding it under control, and few exercises produce the same amount of work from so little load. Rolling the weight up loads the wrist extensors, unwinding it loads the flexors as they resist gravity, and both happen in a single continuous set with no rest between them. Holding the arms extended in front of you adds an isometric demand on the shoulders that becomes the limiting factor faster than most people expect. It is a grip and forearm exercise in the truest sense, useful for anyone whose grip fails before their back on rows and deadlifts, and for climbers and racket sport players who need endurance rather than peak strength. Start with a plate that seems far too light. It will not feel that way by the third pass.