Forearm workouts
wrist roller vs. forearm blaster: which is better for mass
By Brock Johnson
Published: 17 Feb 2025
Wrist Rollers: The OG Forearm Builders
Wrist rollers are, like, the original forearm-building tools. They're simple: a weighted bar with handles that you rotate. It's all about that controlled, repetitive motion. I remember my first wrist roller – it was a cheap one from a sporting goods store. Let's just say, it didn't last long, but it did the job!. What I love about them is their simplicity. No fancy setup, just you, the roller, and some serious forearm work. The great thing is that there's so much variation you can apply with wrist rollers: you can slow down the rotation, increase the weight incrementally or even use different hand grips for maximum engagement.
Close-up shot of a person using a wrist roller, focusing on their forearm muscles | Image: Supplied
Forearm Blasters: The New Kid on the Block (Maybe)
Forearm blasters, on the other hand, are a bit more… intense. They're those contraptions that look like medieval torture devices (just kidding… mostly). They clamp around your forearms and you squeeze a handle to work those muscles. I actually bought one of these on a whim - it looked kinda cool, and let's be honest, I fell for the marketing hype. The initial results were impressive. But they really target a specific range of motion which can, after a while, feel limiting and lead to plateauing. I've found that if you use it for too long, it could lead to some wrist pain, ouch! But hey, it does get results, it's just a matter of learning how to use it correctly.
Person using a forearm blaster, showcasing the device and their forearm muscles | Image: Supplied
The Verdict: Which One Wins?
So, which is better? Honestly, it depends on your goals and preferences. Wrist rollers are excellent for building overall forearm strength and endurance. They're versatile, affordable, and easy to use. Plus, there's something seriously satisfying about the smooth, controlled movement. Forearm blasters, while a bit more specialized, can pack a serious punch when it comes to hypertrophy (muscle growth). The concentrated squeeze really isolates those muscles. But, they're not as versatile and can be uncomfortable if you're not careful.
Side-by-side comparison of a wrist roller and a forearm blaster | Image: Supplied
My Personal Recommendation (and a little warning...)
I personally prefer wrist rollers, mostly because of their versatility. I find I can work my forearms more thoroughly with them. They are also gentler on my joints, which, I know it's going to sound really obvious but it does matter when you're talking about long-term training. But hey, I'm not telling you to dump your forearm blaster if you like it - I'm just saying that I find a better and more rounded way to train my forearms using a wrist roller. Try both and see what works best for you! Experiment with different weights and repetitions, and listen to your body. Don’t push yourself too hard and do not neglect to warm up before each set!
Beyond the Gadgets: The Bigger Picture
Remember that consistent effort is key to building any muscle group. Wrist rollers and forearm blasters are just tools; they're not magic wands. Proper form, progressive overload (gradually increasing weight or reps), and adequate rest are just as important as the equipment itself. And don't forget about diet! You need to fuel your muscles to grow, and plenty of protein is essential here. Think of your diet as the engine powering your muscles - do not underestimate the power of fueling up with the right food.
Person lifting weights, focusing on proper form and technique | Image: Supplied
