Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Wrist Roller

OtherIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also delts

You need

Weight plate

How to do it3 steps
  1. 1Arms straight out in front
  2. 2Roll the weight all the way up
  3. 3Then roll it back down slowly

Most common mistake

Dropping the arms halfway through.

Watch a demo

Good for

  • Top 10 for forearms

Compare with

vs Reverse Wrist Curlvs Reverse Curlvs Towel Hang
B
For forearms
#5 of 11
See the full list →
Research
64
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tensionStrong
Loaded stretchGood
ProgressionGood
Low costStrong

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell
  • CPlate PinchOther

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