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
C
For combat
#36 of 37
See the full list →
Research
49
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 49
TransferGood
Injury protectionFair
PracticalityStrong

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • STowel HangBodyweight
  • AFarmer's CarryDumbbell
  • APull-UpBodyweight
  • SNeck Curl & ExtensionOther

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