Forearm Roll-Up – Barbell

1. Set up a power rack placing a barbell at about chest height.
2. Select a kettlebell and an appropriately sized resistance band that can be looped around it.
3. Loop one end of the resistance band around the kettlebell securely.
4. Loop the other end of the resistance band around one end of the barbell securely, wrapping it twice to ensure the kettlebell is suspended and the band is taut.
5. Stand facing the barbell with your feet shoulder-width apart, positioning yourself slightly back to allow full range of motion for the barbell to roll.
6. Extend your arms forward and grasp the barbell with both hands using an overhand grip, placing your hands slightly wider than shoulder-width for stability. Place one hand on either side of the band connected to the barbell.
7. Begin with your right hand, rolling the barbell away from you as much as possible to contract your forearm muscles.
8. After rolling with your right hand, switch to your left hand and perform the same rolling motion, alternating between hands with each roll.
9. Continue this alternating pattern, rolling the barbell and lifting the kettlebell until you cannot roll any further or the kettlebell reaches its peak height.
10. Carefully reverse the rolling motion using alternate hands again to lower the kettlebell back to the starting position in a controlled manner.

Results