1 - Stand upright and hold the wrist roller device with both hands using an overhand grip, arms extended straight out in front of you at shoulder height.
2 - Ensure your feet are shoulder-width apart and your core is engaged to maintain a stable posture throughout the exercise.
3 - Begin rolling the weight upward by alternately rotating each wrist forward, winding the attached rope or cord around the roller.
4 - Continue rolling until the weight has been fully raised to the top of the rope, maintaining straight arms throughout the movement.
5 - Slowly reverse the motion by alternately rotating each wrist backward, lowering the weight back down in a controlled manner.
6 - Complete the desired number of repetitions or duration, maintaining tension throughout both the upward and downward phases.
