Technique
Stand with feet shoulder-width apart, holding the forearm roller bar with both hands. Roll the weight up and down by flexing and extending your wrists, keeping your arms stationary and focusing on controlled movements.
An advanced forearm exercise that targets both flexors and extensors through controlled wrist movements using a specialized roller bar, building comprehensive forearm strength and grip endurance.
Stand with feet shoulder-width apart, holding the forearm roller bar with both hands. Roll the weight up and down by flexing and extending your wrists, keeping your arms stationary and focusing on controlled movements.
Stand with feet shoulder-width apart, arms extended holding the forearm roller bar, ready to perform rolling movements.
Complete the forearm rolling motion, maintaining proper form and control throughout the movement.
Keep arms stationary, control the movement, feel the contraction, maintain proper grip
Moving arms, using momentum, poor grip, not controlling the movement
Increase weight, add tempo changes, try variations, or perform more reps.
Use lighter weight, focus on form, reduce range of motion, or use dumbbells.
Maintain proper form to avoid wrist strain. Stop if you experience pain in wrists, forearms, or elbows. Keep your core engaged throughout the movement.