Hold the wrist roller out in front of you at arms lengths and about shoulder height with the attached weight on the floor. To work the forearm flexors on the front side of the forearm, turn each wrist down in succession from left to right until the weight has reached the wrist roller bar. Then slowly lower the weight by resisting the extension of the wrists in the same succession as used to lift the weight. Once the weight has reached the floor reverse the movement and keep going in this manner until reaching muscle failure. Although it will take you numerous "reps" to roll the weight up to the top and then back down to the floor, count each full raising and lowering of the weight as one "rep". So if you see the exercise listed in one of my programs, the number of reps listed will mean the number of times you roll the weight up and back down to the floor. If you are not following my programs and are just adding this exercise into your own program, start with about 6-8 "reps". And cycle "reps" between 7-8, 5-6, 3-4, and 1-2. This unique exercise utilizes all concentric contractions to lift the weight and then all eccentric contractions to lower the weight. Some wrist rollers (shown in photos) are designed to fit over the safety bars in a power rack. This way you do not need to support the weight with your shoulders and can better focus on the forearms.
