Neutral Wrist Roller

Start Position:

• Stand with your feet shoulder-width apart.

• Hold the wrist roller handle or dumbbell with both hands, palms facing each other (neutral grip).

• Let the weight hang down in front of you.

Body Positioning:

• Keep your elbows close to your body and slightly bent.

• Ensure your core is engaged to maintain stability.

• Stand upright with good posture, shoulders back and relaxed.

Movement:

• Slowly roll the handle of the wrist roller towards your body by rotating your wrists.

• As you roll, allow the weight to come off the ground, engaging your forearms.

• Continue rolling until your hands reach your chest level or as far as comfortable.

Lowering the Weight:

• Once you reach the top position, reverse the movement by slowly rotating your wrists back to the starting position.

• Ensure control while lowering the weight to avoid any jerky movements.

Repetitions:

• Perform 8 to 12 repetitions for 2 to 3 sets.

• Rest for about 30 seconds to 1 minute between sets.

Tips:

• Focus on controlled movements; avoid using momentum.

• Adjust the weight as necessary to maintain proper form throughout the exercise.

Cool Down:

• After completing your sets, stretch your forearms gently to help with recovery.