In the previous articles we talked about sideways top roll, top roll over pinky finger and top roll over pinky finger in straps. . Today we demonstrate exercises for top roll.

Bicep curls with hammer grip from right angle.

4-5 sets, 8-10 reps

Wrist pronations

4-5 sets, 6-10 reps

Pulley pulls with hammer grip and strap, elbow rested on table pad. Cable should be parallel to the floor.

4 sets, 6-8 reps

Wrist pronations with regulated pulley and strap, elbow rested on table pad. Cable should be parallel to the floor.

5 sets, 8-10 reps.

Wrist pronations with universal machine.

5 sets, 8-10 reps.

Bicep curls with hammer grip from right angle, elbow on preacher’s bench.

5 sets, 6-8 reps.