Exercise library · Forearms

How to Do Wrist Rotations with Straight Bar

Step-by-step instructions, muscles worked and workouts that use the wrist rotations with straight bar.

How to do it

1. Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
2. Alternating between each of your hands, perform the movement by extending the wrist as though you were rolling up a newspaper. Continue alternating back and forth until failure.
3. Reverse the motion by flexing the wrist, rolling the opposite direction. Continue the alternating motion until failure.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.