Wrist Roller
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
Is it a meme exercise?
>>35078338
No. Easily one of the best forearm exercises. Imo one of the most underrated exercises.
One of the best burns ever.
>>35078397
>burn
Is this even a good way to tell if you're muscles are being worked? I don't get a 'burn' doing compounds. It sounds like 80s bodybuilder bullshit t b h family.
>>35078442
No, but it does work and it also gives you a burn
>>35078397
>>35078397
This. Really good for grip strength too senpai.
>>35078338
Nope
Did it for highschool football and dealifts too ofc so idk if it was both or what but I got dank forearms from it. Havent done it in forever
I started doing this to improve my pistol shooting. Works very well.
>>35078736
>I do exercises to get better at using a killing machine
>>35078338
Hockey coach made us all do this, is fucking fantastic, literally all my forearm gains from this, now I just need the calf equivalent
>>35078442
For small muscles on the arms that prefer high volume isolations, the burn is something you want to aim for.
>>35078962
This, ankle roller when?
>>35078338
The way that guy's doing it (hold out on front and wrist roll) it's not great. Your hold out in front weight will be lower than your wrist roller weight most likely. For warmup sets it's okay but not for your main one
Stand on a couple of boxes or something and have your arms down and wrist roll between the legs.
>>35078776
>killing machine
yuropoor detected
>>35078338
Yes and no. It will build your forearms for sure - but it is pointless over just doing wrist curls and reverse wrist curls. It's literally the same thing - wrist flexion and extension that is resisted by weight. So the idea that you need to buy a wrist roller instead of just wrist curls is absolutely a meme, but if you have one it will be effective.
>>35078338
Not OP.. But is it better than just forearm curls and extensions with a resistance band or dumbell?
>>35078776
>>35078442
It's good man
>>35079114
>buy
A short pole and a rope...
Maybe glue.
>>35078442
The 'burn' is still what todays bodybuilders aim for
>>35079462
Most bodybuilders are retarded senpai.
MEME
E
M
E
just do deadlifts and cleans forearms forever
>>35079550
Bullshit, I see plenty of people that deadlift 400,500, even 600 lbs who have very normal looking forearms. Literally there is a guy in my gym who has deadlifted 600+ in competition at 5'11 215 lbs and you would not be able to tell he lifted just from looking at his forearms. I think the whole 'heavy pulling is all you need for forearms' is a meme itself.
Arnold said it was a big mistake that many guys did not train forearms right from the start.
>>35079588
do cleans/power cleans then you moron. Not my fault if you have girly forearms
>>35079595
How do cleans even do anything for your forearms? You're using a very light weight relative to your deadlift. They put stress on the wrist at the rack position, but don't actually work the forearms very much.
>>35079114
I'd be quite surprised if you could truly emulate a wrist roller with dumbbells, you don't need to buy these things anyway, I made mine out of a leftover pvc pipe, a length of rope, and a milk bottle full of sand
>>35079588
people with small hands can get big forearms from doing deadlifts with double overhand. The smaller your hands the harder your forearms work.
>>35078776
>killing machine
>not negro control apparatus
k m8
>>35079681
Well you can't emulate the movement entirely, but in practical terms there's no difference at all. You are flexing or extending the wrist - depending on how you're rolling it up - against resistance. You do the exact same thing with wrist curls and reverse wrist curls. Logically there would be absolutely no difference between wrist curls and wrist rollers in terms of how much forearm size or strength they build.
And yeah you're right, you can just use a pipe and save yourself the expense, but you could still get the same results with a barbell/dumbbells. I'm sure they work fine, it's just a meme that they are somehow a special trick.
>>35079804
They have a different resistance profile. Wrist curls usually have more resistance at the top because you're resisting gravity there, at the bottom you're moving the weight more horizontally just like with normal curls.
With a wrist roller it's the same throughout unless you let the rope wind over itself.
Quick hijack question...
I just started a cushy new job, and I spend all day behind a desk fucking around. Would it be possible to do something similar to wrist rolling like this or some kind of isometrics or something with almost no equipment while I'm sitting at my desk? My forearms have always been lacking, and I figure I'll have all day to work on them.
>>35078338
>>35078338
Get the one you can attach to a rack.
If you use that one in OP's pic you'll just exhaust your shoulders.
IronMind sells em cheap and it's durable as fuck.
>>35078338
do the one on an axle
it's easier to cheat but your shoulders aren't the limiting factor
>>35079957
Some people do this for sure. If you don't want heavy weights or want less room taken up there's a piece of equipment called the sidewinder tho it's fairly pricey.
>>35079695
>people with small hands can get big forearms from doing deadlifts
Geezus here we go again
>Deadlifts can work your biceps too
>You don't need to work on curls or pull ups to help elbow stability
>Just deadlift
Fucking A
For the wrist roller, is it better to go heavy with less reps or lighter with more reps?
Basically, does hypertrophy apply to forearms as well? Even adding an extra 3 pounds to a 10 lb plate feels heavy as fuck.
>>35079973
I've made one with a pvc pipe and a rope that I slip around a bb
they're expensive af for what they are
>>35078442
If you don't feel the burn you're never going to make it desu desu senpai
>>35079989
do hypertyrophy rep range because
it's an isolation and there ore prone to injury in heavy weight
the pupose is to make bigger forearms , you're training the extensor and flexors of the wrists who have no need to be extra strong
>>35079989
I think most go for sets of 8 to 10 reps.
High tier exercise. Big forearms means better wightlifting results as it is a peripheral muscle for almost every other workout. Don't fuck your wrist bros.
>>35078338
You can just do wrist curls, they are the same exact motion.
>>35080408
and way harder to do
>>35079780
Who /hood/ here?
>>35079550
>>35079986
>>35079986
>>35079595
>>35079610
>>35079695
>>35079588
So are deadlifts enough or what? What if you use a mixed grip?
>>35079957
Captain crunch
>>35079550
>>35080408
>>35080429
You're the most retarted faggots that i know of. Do you have progress pictures that back-up your arguments? No? so, it's worthless.
Behold my forearms progress. I only did wrist roller twice a week till failure.
>BUT MUH DEADLIFT
>MUH WRIST CURLS
>MUH TOOTHPICK FOREARMS
fucking dyels
>>35080705
Yes but didn't the steroids play a big part?
>>35080705
excuse me, what are you trying to say?
that wrist roller is good?
yeah allright that what I said,
why are you throwing a tantrum? roid rage or need of attention?
>>35080705
disgusting
>"ohmygosh look at those forearms! he can grip me with such excellent strength in bed!"
>>35080705
They are the same exact motion, what do you think happens differently, where is the actual mechanical difference?
both are pointing your wrist down, while holding a cylindrical weighted object, then raising the wrist so it points up.
Where are you confused?
>>35080705
But you take steroids so who really cares what you look like
>>35080809
>he can grip me with such excellent strength in bed
>lifting for grills
>>35080705
>calls us DYELs
>came to /plg/ to brag about a 170kg bench press on steroids
kek
>>35080835
This, they are absolutely no different from wrist curls, except that most people probably use less ROM doing those, than with wrist curls.
I don't care what you faggots say. At least i got enough evidence to back-up my constructive advice.
Your opinions are worthless, because you have shit to proof(what a coincidence).
Hiding behind your fedora's. kek.
Try the wrist roller and see what is does, you ignorant fools.
>>35080893
>you ignorant fools.
>>35080893
>I don't care what you faggots say.
>but I still continue posting for validation
>At least i got enough evidence to back-up my constructive advice.
and enough juice int the veins to grow forearms muscle with cardio
>>35080893
No one said they were bad.
We are telling you that you would have gotten the SAME results from wrists curls as well.
>>35080871
it's like saying goodmorning and RDL are the same
sure, they have the same motion but one is way harder to do than the other
>>35080923
>>but I still continue posting for validation
I try to learn you idiots something useful
>and enough juice int the veins to grow forearms muscle with cardio
Not realizing how dumb you sound. You are either mentally retarded or a 11-year old kid.
>>35080927
>We are telling you that you would have gotten the SAME results from wrists curls as well.
Yeah, so where is your evidence mr.wrist curls? I tried both and wirst curl are SHIT for forearms. Wrist roller is way more effective. But then again, why should you listen to me, i don't have any pictures that back-up my advice. kek
>>35081001
Yeah, so where is your evidence mr.wrist curls?
>>35080835
Answer that, and you'll answer your question. I can't account for variables such as your Form, ROM, and volume when doing them, so if you fucked up any of those that;s on you.
>>35081001
Why would wrist curls be useless but wrist rollers work? it's resisted wrist flexion. How do your muscles know the difference between resisting the weight of a barbell vs the weight of a pipe? It's such magical thinking: otherwise known as a meme. You do have good forearms, but I doubt doing a wrist roller vs wrist curls made any difference.
Btw, I started doing curls, hammer curls, wrist curls, and reverse curls every single day. My forearms are still not big, so I'm not gonna show off, but in just a few months I have made major improvements. I literally have stretchmarks on my forearms now. I just do 3 or 4 sets of each exercise to failure every day.
>>35081064
sorry I meant reverse wrist curls, not reverse curls
>>35079982
I've got the Sidewinder Pro, cost about $120 but it's pretty dope.
>>35081031
>>35081064
Because i tried them both. Wrist curls only hurted like fuck,in a bad way. My muscles weren't sore at all, even with a proper form. It just felt like shit.
Then i tried the wrist roller. All the muscles in my forerarms were buring like hell(in a good way). After maybe 5/6 sets.
>>35080809
girls actually dig forearms, it reminds them of dick.
or so I've been told
>>35080705
>>35080893
>>35081001
why so salty?
>>35081134
>Wrist curls only hurted like fuck
But wrist rollers didn't?
this is a problem with form.
>>35079059
This.
I stand on a chair and hang it down making sure to keep my arms locked so that my forearms do all the work.
I roll backwards and then forwards as many times as possible until I literally can't move it an inch.
It fucking werks. Two weeks using this thing pretty much every night and my forearms are noticeably bigger and my deadlift grip is easier and easier.
>>35081001
>bitch wrists
>>35081001
>I try to learn you idiots something useful
so, tell us, how much should I pin to get those juicy forearms? 1g of test/week?
>>35081176
Because with wrist curls, you're moving your wirst in a inappropriate way, what causes shitty pain in your wrist.
I don't feel any wrist pain with the wrist roller, because it focuses more on the forerarm.
You can feel it's way more effective. It burns like hell.
>>35081259
Wrist curls burn the hell out of my forearms. It literally feels like there is not enough room for the blood in my arms, like they are going to explode. If wrist curls hurt you, I think that is a sign that either you were using an inappropriately high amount of weight or you are beating your wrists up somewhere else in the weightroom (bending them back on presses or letting them take the weight in a squat for example).
The golden era bodybuilders all did wrist curls with extremely heavy weights - read Arnold's book - and their wrists were all fine. .
>>35081318
post your forearm gains
>>35081318
Have you even tried the wrist roller? Can you tell a difference? Do you have a picture of your forerarms?
It is a controversial subject. But at least i got some pictures to proof that the wrist roller is god-tier for forerarms.
>>35081318
>>35081410
>Do you have a picture of your forerarms?
this
preferably without roids or else that doesn't mean anything about how effective your training is
>>35081318
>The golden era bodybuilders
>wrists were all fine. .
they're definition of curlbros desu
>>35081410
Yes I've tried a wrist roller, not a wall mounted one though. It feels exactly the same to me in terms of the burn in my forearm. No, I'm not gonna post a pic of my forearms. Your forearms are bigger than mine, no doubt. Like I said I have only been doing direct forearm stuff for 3 or 4 months, but they have stretch marks on them now and there is no logical reason why wrist curls would be inferior.
>>35081509
>there is no logical reason why wrist curls would be inferior.
same as RDL and goodmorning
>>35081504
Well Arnold talks about seeing guys using ~200 lbs for wrist curls and I've never heard of any of them getting some traumatic wrist injury or needing a wrist joint replaced or something. Wrist curls are even used in physical therapy. They aren't inherently unsafe unless you are using too much weight or your wrist is already injured.
>>35081333
Forearms at 5% body fat.
>>35081509
>there is no logical reason why wrist curls would be inferior.
I felt a huge difference. You can feel less pain in your wrists with the wrist roller. Many people are saying the same.
>stretch marks on forearms
I have never have seen that before. Pics?
>>35081549
I was just saying that if you want big forearms you shouldn't look into golden era
>>35079054
They're called high-heels
>>35079610
>You're using a very light weight relative to your deadlift.
Yes, but you have to accelerate it, so the force requirement is greater.
>>35081575
Already said I'm not posting pics. No point since I am still small and you will be like dyel blah blah blah. I'll freely admit your forearms are much bigger than mine. Point is I have made my forearms much bigger than they were in a very short amount of time and I did it with wrist curls. If you believe wrist rollers are somehow magical I don't know what to tell you.
>>35079949
They don't. The lever arm is the same for both exercises.
>>35081721
I think power cleans are good for forearms cause even though the weight is light you have to grip harder because of how fast the weight is moving. I have to use hook grip for them. I think it works a different part of your forearms than wrist curls in my experience. Deadlifts and cleans kind of work this deep area a couple inches down from the elbow, but wrist curls just work this whole strip of muscle down to the wrist closer to the surface... that's just how it feels for me anyway.
>>35079804
I can understand where you are coming from, but what you fail to understand is that you do these exercises at significantly different tempos, intensity and volume
>>35081560
>roidgut
>>35081203
Underrated
>>35079405
>glue
Can you knot?
>>35078442
> 80s bodybuilder bullshit
you mean bullshit that made tons of people huge, shredded and freakishly strong?
![2__Kneeling_Wrist_Curl_A_Article[1].jpg](https://i.imgur.com/MGmja8V.jpg "2__Kneeling_Wrist_Curl_A_Article[1].jpg")
I prefer not looking like a mongoloid at the gym so I do these shits.
>>35084065
>that
>not looking like a Mongoloid
>>35078338
it costs 15$.
you can have one in two days from amazon.
it will give you the biggest fucking burn in your forearms in places you didn't even know could burn. fucking do it. FUCKING, BUY, ONE, YOU, FUCKING, MORON. DO TWENTY FULL CYCLES @ 20 LBS AND I'LL EAT MY OWN LIVER, I COULD BARELY DO 10 LBS AND I THOUGHT I WAS /FIT/
>>35082910
he was talking about the burn
you're thinking of drugs
Well, I thought I was done buying items for my home gym for a while, but a couple of people here mentioned the Sidewinder Pro, and I think I might get one. I had no idea something like that existed.
Has anyone else tried the Sidewinder? Is it as effective as a wrist roller/curls?
>>35080705
You make good progress and all but you're still a drug abusing roidmonkey. Why would anyone mire someone this insecure.
>>35086851
>Price:$149.99
yeah, ity's surely some extraordinary shit
I'll keep my diy wrist roller
>>35086883
I live in an apartment where there isn't a lot of room for free weights, so I use Powerblocks. If I buy a wrist roller, I'd have to get a bunch of plates, too.
My other major option would be wrist curls and extensions with resistance bands.
>>35086943
>Powerblocks
can't you use them with the wrist roller? basically you just need something heavy to hang on the end of it
>>35086986
I'll give that a try. Thanks.
What is the best isolation for grip strength?
I already make my main lifts like DL, weighted pullups and farmer walks and some fhypertrophy work like wrist roller but I'm looking for a small isolation for grip that I can do at the end of sessions without having to load 4 plates on a bb
>>35078776
>2015
>not having a blackie smacky
>>35086874
Actually.. i'am one of the few who doesn't abuse them.
>>35081560
jesus those legs are tiny..
why do you not squat, anon?
also, did you get a dexa scan? because that looks more like 6-7%
>>35087650
single-arm dead hangs with flutter kicks. plate pinches. plate flips
https://www.youtube.com/watch?v=tMeEg2MX8XM
>>35078338
i do it with elbow resting on bench so shoulders don't get sore. am i a faggot?
>>35087852
do the axle one
>>35087819
I tried the plates flip and without bumper plates it's really risky in a home gym also it somehow felt wrong on my fingers
I'll try the deadhangs thanks
>>35080938
Those have different fulcrum. (the weight is not angled over the same spot)
>>35087877
bumper plates are more suited to plate flips anyhow but i really don't understand either part of
>it's really risky in a home gym
>also it somehow felt wrong on my fingers
>>35087929
>it's really risky in a home gym
because if you drop it
I did it for a few months and it happens that you don't catch the plate correctly and fall on the ground
my home gym is woodden floored, I almost made a hole in it once
I'm not sure myself about the finger part, maybe that's becasue my plates are shitty but it felt like the finger skin would end up shedding also it felt hard on the last finger joint but maybe it'd end up geting used to it
>>35087907
same as wrists curls and roller
also the roller make the weight constantly the same like on a pulley machine
>>35078776
>Bongistanian detected
>>35081560
Beautiful chest & deltoid development.
>>35082910
>what are steroids?
>>35087739
Laing li'l shat
>>35079957
Power ball
>>35081001
>huge forearms
>probably average but now comparatively tiny looking wrists
Undesirable/10
>>35078776
I'm a total euro kek who's been converted into a massive pussy by my shitty culture and spineless governance.
>amerifat
>eurokek
Pick one but realize you can work out and lose fat, you can't do anything about being a giant raging pussy :-]
>>35090304
>you can't do anything about being a giant raging pussy
I'm a eurocuc.k and was actually going to skip my workout today for the first time in a long time because I feel like shit. Reading this reminded me not to be a pussy, thanks anon
>>35089953
i'am off cyle now. Did 2 cycles. No abuse. I don;t need to abuse them
You can;'t cheat on genetics breh
>>35090161
Don't care. i still have bigger forearms than you.
>>35090359
Yes but I don't juice friend ;)
>>35090584
There are many people who juice, but still look like shit. Even worse than a natty.
You still have to do the right thing, in order to achieve such goals. Don't be so ignorant.
>>35090692
You know you're wasting your time on this faggot, I tried to post in this thread but anon is convinced that he knows best in all things.
Best forearm workout.
