Strengthen Forearm, Wrist and Grip - The Core Prodigy wrist workout roller
aims to quickly improve your forearm grip strength, coordination and endurance.
Our wrist roller forearm exerciser is the ultimate forearm blaster and creates
results you will feel right away.
Challenging Size and Shape Variations - Our forearm roller is available in
1 inch and 2.5 inch cylinder dowels, 1 inch dowels with 2.5 inch spheres, and
our shorty 3 inch sphere option to work multiple angles for the perfect wrist
and forearm strengthener.
Personal and Professional Use - Using a forearm strengthener is a valuable
addition to your training to activate muscles that get less attention from
weight lifting. Use the forearm roller with weight plates and see gains in
wrist strength that you weren't getting from other arm movements.
Premium Materials - The forearm workout roller is made with quality birch
wood, not plastic like other forearm workout equipment. The design and
construction of our wrist strengthener has been upgraded over time based on
customer feedback to last.
Satisfaction Guarantee - All of Core Prodigy’s products are designed to
last. Each product is inspected with the highest quality standards. If you are
unhappy for any reason, we will make it right.
The muscles in the forearms are divided into two very broad groups, forearm
flexors, and forearm extensors. The forearm flexors are the stronger and larger
of the two sections and have several important jobs.
Finger flexion, in simple terms, means grip strength, of which there are two
main types. Isometric grip strength is the ability to hold onto something such
as a heavy deadlift. Concentric grip strength, more commonly referred to as
crushing grip strength, is the ability to close your hand against resistance.
Unfortunately, the principle of specificity holds true and one type of grip
strength doesn't automatically transfer to the other. In other words, isometric
grip strength (which is more commonly developed in the gym through holding
barbells, handles, etc.) doesn't automatically carry over to crushing grip
strength (as measured by ripping phone books, plate pinches, rolling up frying
pans, or just crushing your father-in-law's hand when you shake it).
The forearm extensors are responsible for extending the wrist. We don't do
this movement often against a significant resistance in everyday life, but we
frequently have to resist wrist flexion, which uses the extensors.
Exercises like reverse biceps curls and dumbbell lateral raises will work the
forearm extensors to some degree as important stabilizers. Reverse wrist curls
train this muscle group more directly.
Our wrist and forearm strengthener is by far the best forearm training
equipment for developing forearm size and strength and get a hand muscle
workout. It is to your forearms what barbell squats are to your legs, if not
better. There's simply no substitute for this exercise, and if you don't have
access to one you can easily make one for around five bucks.
It is best to start out with less weight (5lbs or less), but with consistency
and applying gradual overload, it's possible to work up to some impressive
Another huge bonus of the wrist roller is that you must grip the roller to
prevent it from slipping in the opposite direction, which works the flexors and
develops crushing grip strength. From there, you can either work the extensors
by rolling it extension style (you'll be able to go heavier with that form) or
continue to hammer the flexors by rolling it flexion style.
Sometimes you'll see people holding the wrist roller out in front of them,
mimicking the end position of a front raise. This is certainly harder and it
does increase the range of motion (ROM), but your shoulders become the limiting
factor almost immediately – and you should be able to wrist-roll more than you
can hold out in front of you for 30 seconds. I recommend keeping the weight
down in front of your waist and either performing more rounds to increase the
time under tension or standing on a box to increase the ROM. Furthermore, using
plates no heavier than 25 pounds will also increase the ROM.When rolling, try
to keep the wrist roller reasonably straight. If it's tilting at a significant
angle as you roll, then your forearms aren't working as hard as they could be.
Rolling the weight down as well as up is ideal, but you might find it's simply
not feasible with certain rollers and heavier loads because it'll rip away your
skin on the way down.
Increasing the rounds is ideal because the weight being lifted is quite light.
Even a 2-5 pound increase is a large percentage increase and you'll tap out on
your potential quite early if you just add weight.