Using the Wrist roll (heard it called other names), where you use a dowel with a light rope attached in the center. At the end of the rope is a BB plate. Just grip the dowel with an overhand grip and roll up the weight to the top. At times use a underhand grip. Arms are usually held straight out. But can have the elbows against the sides, forming a 90 degress angle with the forearms. If you want more pain from this exercise than stand on a box, bench, etc with a longer rope attached. Try for 2 or 3 cycles of this exercise.
If anyone has never done this before, you are in for a great big surprise at how hard it can be. Getting beyond the pain and fire in the forearms is half the fun. The other half is the unbelieveable pump. Can buy different size dowels in any hardware store. Might want to have a normal size one (for your hand grip) and a thick one for developing extra gripping power. Good Luck.
