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.
Activation
Forearms
PrimarySets
3–5
Reps
8–12
Rest
60s