TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Wrist Roller

OtherIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also delts

You need

Weight plate

How to do it3 steps
  1. 1Arms straight out in front
  2. 2Roll the weight all the way up
  3. 3Then roll it back down slowly

Most common mistake

Dropping the arms halfway through.

Watch a demo
B
For forearms
#5 of 11
See the full list →
Research
64
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 64
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell
  • CPlate PinchOther

Takes

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