A forearm exercise with both hands on a cable-connected bar held in front of the body. Small wrist-driven movements raise and return the weight stack while the shoulders support the arms at roughly shoulder height.
Stand with your feet planted and hold the cable-connected bar in both hands with an overhand grip.
Hold your arms in front at about shoulder height with a small, steady elbow bend.
Use small controlled wrist movements to roll the bar and raise the stack without lifting the whole arms.
Reverse the wrist-driven motion to return the stack under control while maintaining your grip.
Keep the shoulder position steady and choose a load that allows wrist control.
Use a comfortable wrist range instead of forcing an end position.
Count one controlled stack rise and return as one cycle; duration can record a continuous set.
Raising and lowering the arms to move the stack instead of using the wrists.
Letting the bar slip or the stack drop on the return.
Forcing large wrist angles or continuing after shoulder control is lost.
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