How to perform it

1. 1

   Attach a weight to one end of a rope or bar.

2. 2

   Hold the other end of the rope or bar with both hands, palms facing down.

3. 3

   Stand with your feet shoulder-width apart and your arms fully extended in front of you.

4. 4

   Slowly roll the weight up towards your hands by flexing your wrists.

5. 5

   Pause for a moment at the top, then slowly lower the weight back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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