Instructions:

1. Attach a weight to one end of a rope or bar.
2. Hold the other end of the rope or bar with both hands, palms facing down.
3. Stand with your feet shoulder-width apart and your arms fully extended in front of you.
4. Slowly roll the weight up towards your hands by flexing your wrists.
5. Pause for a moment at the top, then slowly lower the weight back down to the starting position.
6. Repeat for the desired number of repetitions.