Neutral Wrist Roller
The wrist roller held upright in both hands instead of level: twisting the handle winds the cord and lifts the weight, turning the forearms rather than bending the wrists.
How to do it
Setup
Standing, elbows bent at the sides, a short roller held upright in both hands in front of the belly, one hand above the other, the cord hanging to a weight.
Steps
- Twist the roller with alternate turns of the hands to wind the weight up.
- Stop when the weight reaches the roller.
- Unwind it back down slowly with the same small turns.
Common mistakes
Letting the weight drop on the way down: unwind with control. Lifting the elbows to help: keep them at the sides. Shrugging as the forearms tire: shoulders down; only the hands turn.
Breathing
Steady throughout; never held.
