Wrist Roller

Hold the wrist-roller bar straight out in front of you at shoulder height with both hands. Keep your arms fully extended so the rope and plate hang below the bar.

Alternately rotate your wrists forward to wind the rope onto the bar. While one hand winds, keep the other hand firm so the bar stays steady.

When the plate reaches the top, rotate your wrists the other way to slowly unwind the rope. Control the descent with your forearms to keep tension throughout.

Your inner forearms work as you wind, then your outer forearms work as you unwind. If you do not feel your forearms working, use a larger wrist rotation.

Dropping your arms or bending your elbows shifts the work from your forearms to your shoulders and biceps. If you cannot keep your arms extended, reduce the plate weight.

Because the movement is continuous, it is easy to hold your breath, so keep breathing naturally. Holding your breath can increase shoulder tension, so breathe without pauses.

Your forearms can fatigue quickly even with a light plate. Count winding and unwinding as 1 set to develop both sides of your forearms evenly.