wrist rollerer

Primary target: Forearms
Equipment: Weighted
Body part: Lower Arms
Secondary muscles: Biceps

Secondary muscles

BicepsTriceps

Step by step

1
Attach a weight to one end of a rope or bar.
2
Hold the other end of the rope or bar with both hands, palms facing down.
3
Stand with your feet shoulder-width apart and your arms fully extended in front of you.
4
Slowly roll the weight up towards your hands by flexing your wrists.
5
Pause for a moment at the top, then slowly lower the weight back down to the starting position.
6
Repeat for the desired number of repetitions.

How to perform

Attach a weight to one end of a rope or bar. Hold the other end of the rope or bar with both hands, palms facing down. Stand with your feet shoulder-width apart and your arms fully extended in front of you. Slowly roll the weight up towards your hands by flexing your wrists. Pause for a moment at the top, then slowly lower the weight back down to the starting position. Repeat for the desired number of repetitions.