Uploaded July 2026 | Updated September 2026, 2 weeks ago
So yeah... this one is a brain-breaker. I love to challenge myself and push limits with insane setups and this is right up there near the top.
1. The base exercise is a barbell wrist roller (which is great for grip and forearms) with a 45 lb bumper plate hanging from a band.
2. I'm also hanging from the fat end of the bar (which is also great for grip and forearms).
3. I've got a 45 lb plate hanging from my waist to add even more loading.
4. I'm using the plate-counterbalance method of mine (35 lb plate on the other end) so that I ALSO have to stabilize and balance the bar while I'm doing the hanging, weighted wrist roller on a fat bar.
Put that all together and it's a MONSTER on the grip and forearms... TOASTED after doing this for a few set
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Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
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Now, I don't expect anybody else to try the full exercise setup like this (especially with the counterbalance), but the hanging wrist roller one (with a stable bar and without extra weight on the waist) is just FIRE on the grip and forearms just on it's own.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
So yeah... this one is a brain-breaker. I love to challenge myself and push limits with insane setups and this is right up there near the top.
1. The base exercise is a barbell wrist roller (which is great for grip and forearms) with a 45 lb bumper plate hanging from a band.
2. I'm also hanging from the fat end of the bar (which is also great for grip and forearms).
3. I've got a 45 lb plate hanging from my waist to add even more loading.
4. I'm using the plate-counterbalance method of mine (35 lb plate on the other end) so that I ALSO have to stabilize and balance the bar while I'm doing the hanging, weighted wrist roller on a fat bar.
Put that all together and it's a MONSTER on the grip and forearms... TOASTED after doing this for a few set
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
Now, I don't expect anybody else to try the full exercise setup like this (especially with the counterbalance), but the hanging wrist roller one (with a stable bar and without extra weight on the waist) is just FIRE on the grip and forearms just on it's own.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
