Forearms
Dumbbell Wrist Roll
The Dumbbell Wrist Roll is a strength exercise with dumbbells for your forearms. Share of the load in the Zulta muscle model: forearm extensors 44%, forearm flexors 40% and front delts 10%.
How to do it
- Stand tall holding a light dumbbell in each hand, palms down.
- Raise the straight arms in front of you to shoulder height.
- Bend the wrists up to point the knuckles at the ceiling.
- Bend the wrists down to point the knuckles at the floor.
- Keep alternating up and down in a smooth rhythm for the set.
Tips
- Keep the arms still and level, only the wrists move.
- Use a slow, full range rather than small quick flicks.
Common mistakes
- Letting the arms drop below shoulder height as the forearms tire.
- Bending the elbows to help move the dumbbells.
Muscles worked by the Dumbbell Wrist Roll
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rolling a weight up and down alternates flexion and extension with the arms held out. Extending the wrist against load isolates the forearm extensors; the flexors only co-contract.
Dumbbell Wrist Roll alternatives
Same equipment
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Wrist Roll work?
Mainly the forearm extensors and forearm flexors.
Is the Dumbbell Wrist Roll good for beginners?
Yes. The Dumbbell Wrist Roll is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Wrist Roll?
For example the Wrist Roller, Cable Reverse Wrist Curl and Cable Wrist Extension. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.