How To Make A Homemade Wrist Roller For Forearm and Grip Strength

Making a homemade wrist roller that you can use for forearm and grip strength is easy to do and very cheap. All you need to make a homemade wrist roller is:

A wooden dow

A rope

Some weights

Drill

Lighter

(All can be found at your local hardware store)

The first thing you will need to do when making a homemade wrist roller is to cut the wooden dow to size. Just longer than shoulder width apart is the size that I decided to go with.

The next thing you will have to do when making a homemade wrist roller is drill a hole in the center of the dow just big enough so you can thread the rope through.

After that, you will have to measure and cut your rope to length. For a homemade wrist roller, you want your rope to stretch from shoulder height to the ground. This way if you are holding your homemade wrist roller at shoulder level, the weight should be just touching the ground.

Next you want to burn any of the frays on the rope so it stays together. Burning the ends of the rope will ensure that your homemade wrist roller last for a long time. Otherwise, you may be replacing the rope often.

After you have done that, thread one end of the rope through the hole in the wooden dow. Tie a knot in the rope toward the end so you wont have to cut any excess off. Pull it tightly against the dow. It shouldn't go through the hole now.

Lastly, you want to add weights to the bottom of your homemade wrist roller. If you don't have regular lifting weights, you can use something else around the house. Be sure to use a weight that challenges you. You can implement this exercise into any workout you do. I like to use it after an upper body lift and usually do about 3-4 sets of 3-4 reps.