Wrist Roller

The wrist roller is an old-school forearm burner that trains flexors and extensors in one continuous, unbroken effort. Holding a bar with a weight hanging from a rope, you wind the rope up by rotating your wrists hand over hand, then slowly unwind it back down — flexing to roll it up and extending to lower it, so both sides of the forearm work with no rest anywhere in the set. That constant tension is what makes it so effective, and it delivers a serious effect from surprisingly light loads, so you don't need much weight to leave your forearms cooked. It's also a satisfyingly self-contained bit of work: roll up, roll down, done. The honest limits are that holding your arms out in front of you tires the shoulders and can end the set before your forearms are truly finished, and you need an actual wrist roller — though a short dowel with a rope and a plate stands in perfectly. Keep your arms extended, control the descent rather than letting it drop, and do a full wind each direction. For grip and forearm endurance, it's a classic for a reason.