Forearm Roller 3.0: Workout Challenge

Got five minutes? That's all this challenge takes. It sounds easy until you're halfway through.

All you need is the ArmLabz Forearm Roller 3.0 and the Barbottle. Already training with a Forearm Roller 2.0? It works exactly the same way.

Warm up first

Spend two or three minutes on wrist circles and gentle forearm stretches. Your forearms are about to work hard, so don't skip this.

Set up your weight

Fill the Barbottle to the weight you want. The markings show the water weight in pounds, and a full bottle holds up to 5 lb of water. That might not sound like much. Trust us, it's enough. If you want more, fill it with something denser like rice, or clip on any other weight.

The challenge

1. Attach the weight. Clip the Barbottle onto the roller's strap.
2. Right arm. Hold the roller with both hands, but roll the weight up using only your right wrist, like revving a motorcycle. Use the full range of motion and keep it controlled. Once the strap reaches the top, lower the weight back down to the floor using the release buttons.
3. Left arm. Switch straight away and roll the weight up using only your left wrist.
4. Alternate. Now alternate right and left with no rest until the weight reaches the bar again.
5. Flip it. Still have something left? Turn the roller around and repeat the whole sequence: right, left, then alternating. Rolling the other way works the opposite side of your forearms.

Cool down

Finish with a few easy wrist and forearm stretches. It helps with flexibility and recovery, and your forearms will need it.

Think you've got it?

Done regularly, this short session builds the kind of grip strength and forearm endurance that carries over to climbing, tennis, lifting and everyday life. Once 5 lb feels easy, add more weight. The Forearm Roller 3.0 handles up to 50 lb, so there's plenty of room to keep progressing.

Feel the burn, push your limits and see how far your forearms can go.