The wrist roller is a device designed for strengthening the

forearm The forearm is the region of the upper limb between the elbow and the wrist. The term forearm is used in anatomy to distinguish it from the arm, a word which is most often used to describe the entire appendage of the upper limb, but which in ...

muscles together in a rolling-pulling motion. It consists of a bar of varying lengths, with a cord or rope attached, which the user rolls and unrolls. This is resisted by the weight of a mass at the bottom of the cord. Rolled and unrolled, it has a concentric and

eccentric Eccentricity or eccentric may refer to: * Eccentricity (behavior), odd behavior on the part of a person, as opposed to being "normal" Mathematics, science and technology Mathematics * Off-center, in geometry * Eccentricity (graph theory) of a v ...

proportion. Different forearm muscles, specifically the flexors and extensors can be targeted by rolling the bar in opposite directions; that is by having the rope either on your side or on the opposite one respectively. It can even be performed (with lighter weights) manipulated by the fingertips to develop

dexterity Fine motor skill (or dexterity) is the coordination of small muscles in movement with the eyes, hands and fingers. The complex levels of manual dexterity that humans exhibit can be related to the nervous system. Fine motor skills aid in the growt ...

. The length of the rope determines the length of time one will take to vary between the concentric and eccentric portions (though it will always be the same length, if rolled and unrolled at the same pace). Strength is built by using a larger weight. The focus on gripping muscles versus wrist extensor muscles can be varied based upon the thickness of the bar. Speed and explosiveness is obtained by rolling at faster paces, easier with lighter weights. In addition to the rolling, there is also a function of wrist and shoulder supination inherent in the exercise, as one hand will hold and twist the weight, keeping the other side level, while the other lets go as to let it rotate and shift the grip. This is more apparent with heavier weights. Normally held in front of the body, this focus can be somewhat altered by the height/angle the bar is held at. A posture in which the arms are held in front of the pelvis is preferred as this reduces the weight borne by the

shoulder The human shoulder is made up of three bones: the clavicle (collarbone), the scapula (shoulder blade), and the humerus (upper arm bone) as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder mak ...

s and reduces the tendency for the

elbow The elbow is the region between the arm and the forearm that surrounds the elbow joint. The elbow includes prominent landmarks such as the olecranon, the cubital fossa (also called the chelidon, or the elbow pit), and the lateral and the media ...

muscles to take up some of the work. This does however effectively shorten the length of rope or cord, so one may wish to stand on a raised platform of some sort if a more prolonged "rep" is desired. This can be reversed by holding it behind the body from below or above, allowing a different focus of muscles as well as a prolonged stretch for flexibility and endurance. It can be done at home also by tying a rope to a rod and attach it to weight like dumbbell or water buckets (with water filled as per your strength and ability).

External links

Mention in the York Handbalance Course

Bodybuilding.com article on wrist roller exercise
Exercise equipment