Wrist Roller - Forearm Exercise - Bodybuilding.com
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- Опубліковано 23 сер 2024
- For more exercises: bbcom.me/ZML9cG
Add this wrist roller exercise to your forearm / arm workout!
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
Repeat for the prescribed amount of repetitions in your program.
Best forearm exercise hands down. The time under tension combined with the isolation you get with this exercise is amazing and makes your forearms explode in size. That said, you definitely want your arms down by your side as opposed to out in front of you, so you can get that real isolation instead of working the front delts as well. you can stand on a bench or a box to increase the distance if needed.
Thank you for this comment!!! I've had and loved this exercise for a while, but my delts would get tired before my forearms. Exact advice I needed!
I found it better when you keep it close to your body cuz it's strictly working forearms versus your shoulders
Thats the way your suppose to do it. He's incorporating to much front delt work defeating the purpose. Hold it close like you said and keep elbows tucked.And don't let it just fall back down. Twist it in reverse. I was doing it wrong too until I seen 10 different videos doing it the opposite of this.
I will rest my arms on a barbell at like neck height so it takes the shoulders out of play but you are still Able to hold your arms up for a long time under tension rep.
This is a superb forearm exercise, can't believe it isn't recommended firsthand when looking up arm exercises. I roll it quickly for 30 seconds and can't roll fast any more, not to mention how hard the forearms get.
Max quality: 240. Nostalgic
His internet connection was dial up
Great shoulder workout! 😉
Funny
I made this at my house. Is really easy to make. Broom Stick, Rope and a 10lb Plate
I finally got them! And so far they're already my favorite workout tool. My forearms were burning just after the first couple of sets. Man if only I had known about them years earlier would've saved me the trouble of wondering why my forearms weren't growing. Seriously get them if you're a hardgainer like I am.
@papercut272 Buy some 2" tubing from a DIY shop and make your own, much cheaper and just as effective.
Also, what it doesn't mention in this vid is that you should roll it both ways to work flexors and extensors. A thicker bar works the grip more too.
Music sounds like Resident Evil 4.
i love this exercise. now my forearm is numb i can barely type this comment
I have using this putting 45 lbs ( 22 kgs plates) my forearms are burning like dragon ball z.I can put beef on it and it becomes barbecue!!! I also tied my car on it starting to pull it but the number broken into its place.!! So powerful!!!
k
Hey can i put my arms a bit lower ( around 50 degrees down ) ? Instead of raising my hands in front of me , of course
@a55kika18 you are probly doing seated wrist curls or seated reverse curls but standing wrist curls and reverse curls do put as much pressure on the wrist, that what i started doing when i had pains in my wrists but i still do seated reverse wrist curls
why would you use gloves when your working out your forearms
to protect the skin on your hands
To prevent calus bildup on your hands.
I love this ex. You get a great burn after 8 or so.
Is one rep going fully up and then back down again?
@@elitestarif he could go for 8 up and down he probably needs to add more weight
Put the arms at 90 degrees close to the body not fully extended this is outdated
I don't use anything over 5 lbs, but I don't it for 5 rolls up and down
Why not do it palms up as well??
WhiteWolf77 I do both
@revo never tried palms up but you could simply roll the bar in the other direction to target different forearm muscles.
Palms down will work both your flexors and extensors. no need to switch up the grip.
@@ThatsNotEnglish Not true, reversing grip exercises different muscle set.
I'm experiencing incredible pain in my wrist while I'm doing forearms and some other excercises.I stopped then it started again when I started doing heavy weight :(
Somebody please recommend something.
Yes. Getting some balls.
Try Convict conditioning, It will really help you. I had the same problem
Do static holds with a towel wrapped around the bar or reverse grip curls with a towel around bar. Enough to where your finger tips alone are holding the bar. That'll put some hair on your a$$.
@cyonnius THank you dawg.Ive been doing standing curls as it kinda reduces the pressure.
your shoulders will fatigue way before your forearms get any benefit
My shoulders never get tired from this but it definitely wears out my forearms.
Yes, it is better to have your arms by your side instead of out in front.
how many reps for hypertrophy?
all of them
All reps build muscle. In this specific exercise there isn't really tangible reps. For wrist rollers I go up and down 3 times for 4 sets.
In this case it would be sets since the reps will basically be when the weights either hit the floor or go all the way up to the bar. So basically about 10 sets for starters. At least that's what I just did. Once the first 5 sets get too easy, start adding weights.
does doing it palms up works the extensors?
+seb gutierrez Yes.
B.B.
I put it behind my back and kill my forearms!
where do i get one of those things
Make it yourself dumbbell bar shoelace and some weights. Vola your own wrist roller
stupid exerc.