Exercise/Body/Strength/Reverse Wrist Roll
Reverse Wrist Roll
- Practice wrist extension by rolling a held bar backward one hand at a time, training the muscles on the top of the forearm.
Setup
- Stand holding a barbell or wrist-roller handle in front of you with an overhand grip and the arms extended.
Practice
- Extend one wrist to roll the bar back, then the other, alternating left and right. Standing keeps the hand working against gravity even at full extension.
Dose and Progression
- Sets, time, and resistance follow the training plan. In the video it runs as a ladder with the Exercise/Body/Strength/Reverse Curl: one second of rolls and one reverse curl, then two and two, then three and three, climbing until failure.
Cues and Variations
- Keep the elbows still and let only the wrists move. Wrist extensions done over the edge of a bench lose tension near the top, which is why this version is done standing.
Sources