Wrist roller
Encyclopedia
The wrist roller is a device designed for strengthening the wrist
s together in a rolling-pulling motion. It consists of a bar of varying lengths, with a cord or rope attached, which the user rolls and unrolls. This is resisted by the weight of a mass at the bottom of the cord. Rolled and unrolled, it has a concentric
and eccentric
proportion. The muscles of either side of the wrist can be targeted by varying the hands' grip. It can even be performed (with lighter weights) manipulated by the fingertips to develop dexterity.
The length of the rope determines the length of time one will take to vary between the concentric
and eccentric portions (though it will always be the same length, if rolled and unrolled at the same pace). Strength is built by using a larger weight. The focus on gripping muscles versus wrist extensor muscles can be varied based upon the thickness of the bar. Speed and explosiveness is obtained by rolling at faster paces, easier with lighter weights.
In addition to the rolling, there is also a function of wrist and shoulder supination
inherent in the exercise, as one hand will hold and twist the weight, keeping the other side level, while the other lets go as to let it rotate and shift the grip. This is more apparent with heavier weights. Normally held in front of the body, this focus can be somewhat altered by the height/angle the bar is held at. A posture in which the arms are held in front of the pelvis is preferred as this reduces the weight borne by the shoulder
s and reduces the tendency for the elbow
muscles to take up some of the work. This does however effectively shorten the length of rope or cord, so one may wish to stand on a rasied platform of some sort if a more prolonged "rep" is desired. This can be reversed by holding it behind the body from below or above, allowing a different focus of muscles as well as a prolonged stretch for flexibility and endurance.
Wrist
In human anatomy, the wrist is variously defined as 1) the carpus or carpal bones, the complex of eight bones forming the proximal skeletal segment of the hand;...
s together in a rolling-pulling motion. It consists of a bar of varying lengths, with a cord or rope attached, which the user rolls and unrolls. This is resisted by the weight of a mass at the bottom of the cord. Rolled and unrolled, it has a concentric
Concentric
Concentric objects share the same center, axis or origin with one inside the other. Circles, tubes, cylindrical shafts, disks, and spheres may be concentric to one another...
and eccentric
Eccentricity (mathematics)
In mathematics, the eccentricity, denoted e or \varepsilon, is a parameter associated with every conic section. It can be thought of as a measure of how much the conic section deviates from being circular.In particular,...
proportion. The muscles of either side of the wrist can be targeted by varying the hands' grip. It can even be performed (with lighter weights) manipulated by the fingertips to develop dexterity.
The length of the rope determines the length of time one will take to vary between the concentric
Concentric
Concentric objects share the same center, axis or origin with one inside the other. Circles, tubes, cylindrical shafts, disks, and spheres may be concentric to one another...
and eccentric portions (though it will always be the same length, if rolled and unrolled at the same pace). Strength is built by using a larger weight. The focus on gripping muscles versus wrist extensor muscles can be varied based upon the thickness of the bar. Speed and explosiveness is obtained by rolling at faster paces, easier with lighter weights.
In addition to the rolling, there is also a function of wrist and shoulder supination
Supination
Supination is a position of either the forearm or foot; in the forearm when the palm faces anteriorly, or faces up . Supination in the foot occurs when a person appears "bow-legged" with their weight supported primarily on the anterior of their feet.The hand is supine in the anatomical position...
inherent in the exercise, as one hand will hold and twist the weight, keeping the other side level, while the other lets go as to let it rotate and shift the grip. This is more apparent with heavier weights. Normally held in front of the body, this focus can be somewhat altered by the height/angle the bar is held at. A posture in which the arms are held in front of the pelvis is preferred as this reduces the weight borne by the shoulder
Shoulder
The human shoulder is made up of three bones: the clavicle , the scapula , and the humerus as well as associated muscles, ligaments and tendons. The articulations between the bones of the shoulder make up the shoulder joints. The major joint of the shoulder is the glenohumeral joint, which...
s and reduces the tendency for the elbow
Elbow
The human elbow is the region surrounding the elbow-joint—the ginglymus or hinge joint in the middle of the arm. Three bones form the elbow joint: the humerus of the upper arm, and the paired radius and ulna of the forearm....
muscles to take up some of the work. This does however effectively shorten the length of rope or cord, so one may wish to stand on a rasied platform of some sort if a more prolonged "rep" is desired. This can be reversed by holding it behind the body from below or above, allowing a different focus of muscles as well as a prolonged stretch for flexibility and endurance.