Wrist rolling is an excellent general forearm building movement and has been called “squats for the forearms.” It should be included regularly in the training routine of many athletes, but every wrestler for sure should be doing them. This is a twist on the classic wrist roller, using the pin on a power rack to support the roller during the exercise. This allows the user to add much heavier weights during the exercise, because the frontal deltoids do not need to support the weight during the rolling. But the forearms must rotate the bar against the heavier weight, so the forearms get a tremendous workout. Regular use of this technique will add plenty of strength and size to your lower arm. Fill out those sleeves in a hurry!