Forearms
Shoulders
Watch Tutorial
https://www.youtube.com/shorts/4Ue3XwpK4G4
https://www.youtube.com/shorts/MxQDm6CRofg
https://www.youtube.com/shorts/ws8jOnPLiTU
https://www.youtube.com/shorts/mJgmcbwyel0
https://www.youtube.com/shorts/B2aL8tx_uiw
https://www.youtube.com/shorts/6ik4OL4HdaM
https://www.youtube.com/shorts/TnkA6zsJrmY
Stand tall, hold wrist roller handle both hands.
Arms extended forward.
Rotate wrists upward alternately to wind rope/lift weight.
Keep arms parallel floor.
Once weight reaches top, slowly unwind rotating wrists downward.
Repeat.