· Use either a metal or a wooden bar to tie three-foot piece of rope.
- Fix a weight on the other end of the rope and let it hang loosely towards the floor.
- Employ the muscles of the wrist only to twist the bar around within your hands.
- By twisting the bar, lift the weight up until it touches the bar.
- In the reverse motion, lower the weight full length.
- Avoid injury by fastening the rope tightly to the bar. Also, stand with your feet outside the weight-drop zone.
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