10 Best Wrist Rollerer Alternatives for Forearm Strength

Ranked Wrist Rollerer Alternatives

10 substitutes, ranked by how closely each one matches the Wrist Rollerer on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Wrist Roller

   95% match

   • Forearms
   • Other
   • Intermediate
   • Isolation

   A straight swap when you want to keep working the forearms.

   How to perform this exercise

   1. To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
   2. Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
   3. Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
   4. Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
   5. Repeat for the prescribed amount of repetitions in your program.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Body position: standing, the same as the Wrist Rollerer
2. 

   2. Wrist Rotations With Straight Bar

   95% match

   • Forearms
   • Barbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the forearms.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: standing, the same as the Wrist Rollerer
3. Play demonstration

   3. Dumbbell Lying Pronation On Floor

   78% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier version that works the forearms one side at a time.

   How to perform this exercise

   1. Lie flat on the floor with your face down and your arms extended straight out in front of you, holding a dumbbell in each hand.
   2. Rotate your palms so they are facing down towards the floor.
   3. Keeping your arms straight, lift the dumbbells off the floor by contracting your forearms.
   4. Continue lifting until your forearms are fully contracted and the dumbbells are at shoulder level.
   5. Hold for a moment, then slowly lower the dumbbells back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: lying on your back, not standing
4. Play demonstration

   4. Dumbbell Lying Pronation

   76% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your chest facing down and your arms extended straight down, holding a dumbbell in each hand.
   2. Rotate your palms so they are facing up.
   3. Keeping your upper arms stationary, exhale and curl the dumbbells as you rotate your palms to face down.
   4. Inhale and slowly lower the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: lying on your back, not standing
5. Play demonstration

   5. Dumbbell Lying Supination

   76% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on a bench with your feet flat on the ground.
   2. Hold a dumbbell in each hand with your palms facing up and your arms fully extended.
   3. Keeping your upper arms stationary, curl the dumbbells towards your shoulders by contracting your forearms.
   4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: lying on your back, not standing
6. Play demonstration

   6. Dumbbell Seated One Arm Rotate

   76% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want an easier single-arm version that still works the forearms.

   How to perform this exercise

   1. Sit on a bench with your back straight and hold a dumbbell in one hand, resting it on your thigh.
   2. Raise the dumbbell up to shoulder height, keeping your elbow close to your body.
   3. Rotate your forearm outward, away from your body, while keeping your upper arm stationary.
   4. Pause for a moment at the top, then slowly rotate your forearm back to the starting position.
   5. Repeat for the desired number of repetitions, then switch to the other arm.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: seated, not standing
7. Play demonstration

   7. Dumbbell Lying Supination On Floor

   74% match

   • Forearms
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back on the floor with your legs extended and your arms by your sides, holding a dumbbell in each hand.
   2. Rotate your palms to face up, keeping your elbows close to your sides.
   3. Slowly curl the dumbbells towards your shoulders, squeezing your forearms.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: forearms, the same as the Wrist Rollerer
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: lying on your back, not standing
8. Play demonstration

   8. Landmine 180

   69% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
   2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
   3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
   4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: standing, the same as the Wrist Rollerer
   • Balance: harder to stay steady on than the Wrist Rollerer
9. Play demonstration

   9. Barbell Side Bent

   68% match

   • Abs
   • Barbell
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
   2. Keep your back straight and core engaged throughout the exercise.
   3. Slowly bend your torso to the right side, lowering the barbell towards your right knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat the movement on the left side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, not forearms
   • Equipment: free weights, the same as the Wrist Rollerer
   • Body position: standing, the same as the Wrist Rollerer
10. Play demonstration

    10. Barbell Seated Twist

    67% match

    • Abs
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on a flat bench with your feet flat on the ground and your knees bent.
    2. Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
    3. Engage your core and slowly twist your torso to one side, keeping your back straight.
    4. Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
    5. Repeat the twist to the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, not forearms
    • Equipment: free weights, the same as the Wrist Rollerer
    • Body position: seated, not standing