1. Start Position:
- Stand with your feet shoulder-width apart.
- Hold the wrist roller handle or dumbbell with both hands, palms facing each other (neutral grip).
- Let the weight hang down in front of you.
2. Body Positioning:
- Keep your elbows close to your body and slightly bent.
- Ensure your core is engaged to maintain stability.
- Stand upright with good posture, shoulders back and relaxed.
3. Movement:
- Slowly roll the handle of the wrist roller towards your body by rotating your wrists.
- As you roll, allow the weight to come off the ground, engaging your forearms.
- Continue rolling until your hands reach your chest level or as far as comfortable.
4. Lowering the Weight:
- Once you reach the top position, reverse the movement by slowly rotating your wrists back to the starting position.
- Ensure control while lowering the weight to avoid any jerky movements.
5. Repetitions:
- Perform 8 to 12 repetitions for 2 to 3 sets.
- Rest for about 30 seconds to 1 minute between sets.
6. Tips:
- Focus on controlled movements; avoid using momentum.
- Adjust the weight as necessary to maintain proper form throughout the exercise.
7. Cool Down:
- After completing your sets, stretch your forearms gently to help with recovery.
