Arms · Cable
Cable Standing Wrist Roll
How to do the cable standing wrist roll, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand facing a low cable pulley and grip the bar or handle with both hands, palms down, arms hanging in front of you. Keeping your elbows fixed, roll your wrists upward to lift the cable, then lower it back down by extending the wrists. Move only at the wrists through the full range against the cable tension.
- 1Feel the forearm extensors and flexors working as you roll the cable up
- 2and down
- 3Keep your elbows still so the motion happens only at the wrists
- 4Maintain steady cable tension through the whole roll
Common mistakes
- Don't use your arms or shoulders to lift the weight
- Avoid jerking the cable; control both directions
- Don't let your elbows bend or drift to cheat the movement
Muscles worked
The cable standing wrist roll mainly works the forearms.
- ForearmsPrimary
- BicepsMinor
Kovo programs the cable standing wrist roll for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.