Forearms · Cable machine

Cable Standing Wrist Roll

The cable standing wrist roll is an isolation movement designed to build forearm mass and develop functional grip strength. It is suitable for anyone needing wrist resilience and fits best at the very end of an arm or pulling session.

Muscles: Forearms
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Stand facing a cable machine with a straight bar attachment set at waist height.
Grip the bar with both hands, palms facing down.
Keep your arms extended in front of you.
Roll your wrists upward, flexing them towards your forearms.
Return to the starting position.
Maintain tension in the cable throughout.

Common mistakes

Bending the elbows shifts mechanical tension away from the forearms and onto the biceps.
Using excessive weight leads to torso swinging and strains the wrist joints.
Restricting the range of motion prevents the forearm muscles from reaching full contraction and stretch.

Tips

Keep your elbows straight and your shoulders locked to isolate the wrists completely.
Control the eccentric return phase slowly rather than allowing the cable weight to pull back abruptly.
Use a balanced, shoulder-width stance to maintain stability without leaning into the machine.

Sets and reps

Perform 3 to 4 sets of 15 to 25 repetitions with light-to-moderate resistance, resting 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be replicated at home without a cable machine?

You can replicate the stimulus using a standard wrist roller stick with a hanging weight or by performing dumbbell wrist extensions.

What should you do if you feel wrist pain during the exercise?

Stop the movement immediately if you experience joint pain or numbness, and consult a qualified healthcare professional.

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