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Watch the Four Note Roll online guitar lesson by Ben Wright from Bluegrass Banjo for Guitar Players

Here is a more advanced four note roll exercise. Here too you can practice with dynamics. It took me a long time to be able to control how loud I was playing and the sooner you start working on it, the better off you'll be. Try relaxing and turning the volume of your metronome down so you have to play quieter to hear it.