How to do it
Roll with one hand at a time to wind the rope efficiently.
- 1
Stand with feet shoulder-width apart, holding the wrist roller with both hands in front of you at waist level.
- 2
Roll the handle to wind the rope and raise the weight, keeping your arms extended.
- 3
Once fully wound, slowly reverse the motion to lower the weight.
- 4
Repeat for the desired number of repetitions, then switch the rolling direction.
Expert tip
Maintain a firm grip and roll the weight up and down in a controlled manner to effectively target the forearm muscles.
Common mistakes
- ✕Bending the elbows during the roll
- ✕Unspooling the rope too quickly on descent
- ✕Bringing the roller up to chest level