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Exercise handout — move better, feel better.
Wrist Roller (Grip Focus)
Wind weight up and down on wrist roller. Advanced forearm and grip exercise for athletes and climbers.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
No equipment needed
No equipment? Try: DIY wrist roller (dowel + rope + weight)
Dosage
4
Sets
0
Reps / Time
120 sec
Rest
2-3 climbs up and down
Tempo
Step-by-Step Guide
Set up
- Hold wrist roller at shoulder height
- Arms extended forward
- Light weight to start
No image for this step. Follow the written instruction.
Step 1 of 5
Roll handle forward to wind weight up
No image for this step. Follow the written instruction.
Step 2 of 5
Alternate hands in rolling motion
No image for this step. Follow the written instruction.
Step 3 of 5
Continue until weight reaches roller
No image for this step. Follow the written instruction.
Step 4 of 5
Reverse roll to lower weight
No image for this step. Follow the written instruction.
Step 5 of 5
Complete prescribed rounds
Breathing
- Breathe steadily throughout
- Don't hold breath
Form Cues
- Keep arms extended
- Alternate hands smoothly
- Control the descent
- Don't let weight drop
Common Mistakes to Avoid
- Bending arms to help
- Letting weight drop uncontrolled
- Weight too heavy
- Rushing
Safety Information
Advanced exercise. May aggravate carpal tunnel if symptoms present. Stop if pain.
Progressions
Heavier weight, more climbs
Regressions
Lighter weight, fewer climbs
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.