Watch the video below to see a demonstration of proper form and technique for the wrist roller extension exercise. You can also check out some more forearm exercise videos or find exercises for other muscle groups.

Instructions for Wrist Roller Extension

To perform a set of wrist roller extension:

  1. Starting Position

    Stand holding a wrist roller with your arms straight out ahead of you. The rope of the roller should be going down on the side opposite of the side you are standing. The shoulders should be in a neutral position.

  2. Concentric (Upward) Motion

    Without moving your arms, curl your hands alternately, turning the roller up and towards your head until there is no more rope to roll.

  3. Top position

    Pause at the top position for each hand as you transition to the alternate hand.

  4. Eccentric (Lowering) Motion

    Release your grip on the roller to slowly unwind the rope under control.

  5. End position

    Repeat steps 1 through 4 until you have completed the desired number of wrist roller extension repetitions before resting.

This completes one set of wrist roller extension.