Choose the appropriate weight matching your fitness level and your type of training.Stand with your feet shoulder-width apart. Grab the roller bar using an overhand grip and stretch your arms forward and up to about eye level.
From the starting position, roll the disc attached to the roller bar upwards. Keep your arms stretched out in the same position throughout the movement. Once the cable/chain attached to the disc has been fully rolled onto the bar, roll the weighted cable/chain back down in the same way until it is completely unrolled. Do the required number of repetitions.
Make sure your stance is correct and you hold the roller bar correctly. Make sure your body does not bend backwards. Your arms must be in the same position throughout the entire movement. Avoid involving your trapezius muscles (do not lift withyour arms while rolling with your wrists).
It is recommended to exercise in front of a mirror to make sure you use the correct technique.