Forearms - Plate Roll Up

This exercise trains both the flexors and extensors of the forearms. You only need a plate, a rope and a small bar. There is also a variant in which we use a barbell, an elastic band and a dumbbell or kettlebell. With this exercise it is important to stand upright and perform the movement with concentration and slowly, emphasizing the movement of the wrists. The basis is four sets up and down.

Stand up straight, holding the bar in front of you with your arms almost straight, hands at about eye level. Use twisting of the wrists to coil the rope around the bar to raise the plate. Once at the top, slowly lower back down by rotating the wrists in the opposite direction. This Plate Roll Up (and down) is especially for the flexors and extensors of the forearms.

The sportswear I am wearing here is from Project Rock, a clothing line from Under Armour.

Recommended basic execution:
• 4x sets
• Up and Down

Target:
• FOREARMS
• FLEXORS
• EXTENSORS

Tools:
• Rope (attached to)
• Bar
• Plate

Видео Forearms - Plate Roll Up канала PDECD