Wrist Roller (Down)

How to do it

1. Start with the weight already wound up to the bar, holding the bar with both hands at shoulder height.
2. Brace the forearm flexors to control the load before allowing any rope to feed out.
3. Slowly unwind the bar, one hand at a time, lowering the weight in a controlled descent.
4. Resist the pull of the weight the entire way down rather than letting it spin freely.
5. Once the weight reaches the bottom, rewind it back to the top without emphasizing control to reset the position.
6. Keep the lowering pace slow and even, avoiding a rapid drop that lets the rope unwind on its own.

Muscles worked

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