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Tie a three-foot piece of rope around either a metal or wooden bar, or improvise with a baseball bat. Attach a weight to the other end of the rope, and let it hang down towards the floor.
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Using only your forearm wrist muscles, twist the bar around within your hands, lifting the weight all the way up, until it touches the bar.
Slowly reverse the process, allowing the weight to smoothly lower back down to the floor.
Focus on keeping your elbows tucked into your sides throughout the movement, keeping your forearms horizontal to the floor.
For safety reasons, make sure that the rope is strong enough, and also stand with your feet outside the weights drop zone, just in case it falls.
You should look at stretching the muscles of your forearms after performing this exercise.
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