Exercise name: Wrists Roller

Exercise description:

• Grip the Bar

  • Stand tall with your feet shoulder-width apart.

  • Hold the bar with both hands using an overhand grip (palms facing down).

  • Extend your arms straight out in front of your chest at shoulder height.

Roll Up (Extension)

• Keep your arms completely straight and stationary.

• Rotate your right wrist forward, then your left wrist forward, in an alternating motion.

• Continue rolling the bar until the entire rope and weight wind all the way up to the bottom of the bar.

Roll Down (Flexion)

• Reverse the wrist motion without dropping your arms.

• Rotate your wrists backward to slowly lower the weight back down until the rope is fully unspooled.

Technique that must be performed to count: Do not bend your elbows or let the bar drop lower than your shoulders. Weight starts and stops at ground level and is raised until it touches the bar.

# of repetitions before shooting:

Casual division modifier: Lighter weight or less reps

Exercise equipment needed: Dumbbell, Kettlebell, Ammo can, ect