I don’t know what this exercise is called but** Its one I heard about a long time ago and yet have never picked up and actually done!

The basic premise is simple but the exercise is an absolute killer.  You need a bar/dowel/stick a piece of rope or belt and a weight.  Whether its a dumb bell weight or a hammer.

Here’s a picture of mine:

Using my old white belt to attach the bar to weight (hammer)

Using my old white belt to attach the bar to weight (hammer)

Now the idea is to roll the weight up by rolling the rope round the bar.  You do this by twisting the bar one way which winds it up.  To do this your forearms are used.

It’s important to keep this out at arms length at shoulder height.  So not only is it working your forearms but it’ll get your shoulders too.

On my first go I managed sets of: 2 + 1 + 1/2 before my arms froze.

I’m hoping to better that given time though. :)

** UPDATE: Since found out this is called a wrist roller.  I prefer my name though!