Technique
How to perform it
- Attach a weight to one end of a rope or bar.
- Hold the other end of the rope or bar with both hands, palms facing down.
- Stand with your feet shoulder-width apart and your arms fully extended in front of you.
- Slowly roll the weight up towards your hands by flexing your wrists.
- Pause for a moment at the top, then slowly lower the weight back down to the starting position.
- Repeat for the desired number of repetitions.
