Wrist Flexion & Extension - Wrist Roller

HOW: Stand with a barbell on the rack with the sleeve slightly above shoulder height. Attach a band to the sleeve with a weight also attached to the band on the ground. Once the band is securely attached to the bar and weight, grab onto the bar. Begin to roll the bar turning it one hand at a time attempting to pull the weight up.

FEEL: You should feel the muscles in your forearms and hands working. 

COMPENSATION: Only allow your forearms and hands to do the work.