Consult your doctor before using this or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/or using this product in any way other than its intended use could result in injury.
You will need to find a flat elevated surface like a table or counter top to do this exercise. First, roll the weight up a little more than half way. Place one of the round end knobs on a table pointing away from you and grab the other end knob with one hand. Hold the end knob firmly and do not let go. Proceed to rotate you arm and twist the end knob rolling the weight up slightly and down slightly. Just like the Ripper Twist exercise, you are using the same motion used to turn a doorknob.
Do not roll the weight all the way up and all the way down. This is just a small controlled movement that emphasizes pronation and supination movements. Each turn is one rep. Try to do about 10-20 reps per set. This is an excellent exercise for strengthening muscles, which are responsible for rotation of the wrists, forearms and elbows. This exercise is very important for golf, tennis, baseball and wrist and elbow rehabilitation.
