The wrist roller - stationary is a great way to train your forearms. To do this set up a bar in your power rack at the same level as your lower chest. Now using the wrist roller place your lower arms across the bar so they will not move.

Roll the wrist roller up until all the rope is wrapped, then lower. Remember you can roll forward and backward so two sets are in order.

As a great finisher, we you reach the top knock off a quick set of reverse wrist curls before you lower.