Wrist Roll

• Place light weight on end of rope of wrist roller.
• Stand erect, back straight, head up.
• Hold wrist roller with both hands, palms down.
• Extend arms straight out.
• Roll weight up by curling right hand over and down, then left hand over and down.
• Keep arms parallel to floor.
• Lower weight to starting position by reversing movement.
  
  

Bench Palm Wrist Curl

• Hold barbell with both hands, palms up, hands about 16 inches apart.
• Lean forward with forearms on thigh.
• Place Wrist over knees.
• Lower bar as far as possible, keep tight grip.
• Curl bar up as high as possible.
• Keep forearms on thighs.