Forearm Rope Roller

Muscle Group: Forearms

Aside from improving sports performance, rope twists also build tremendous mass on the extensors and flexors.

How to make the device: The device you need for this exercise is simple to assemble. All you need is a broom handle, a rope. And a free weight of some sort. Tie one end of the rope to the middle of the broom handle. Then tie the other to the free weight.

From the middle of the broom handle, space your hands about 6-8 inches apart from each other. Stand so that the free weight is extended fully away from you. Curling one wrist back at a time, wind the rope up until the rope is completely wound up.

Flexors: In order to work this aspect of your forearms make certain that your palms are facing upwards.

Extensors: In order to work this aspect of your forearms make certain that your palms are facing downwards.

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