Wrist or forearm rollers are used to build large forearm muscles. A wrist roller usually consists of a short bar and rope from which a weight is attached. The exercise is performed by turning both wrists, until the weight is raised to the bar. The exerciser then rolls his wrists the other way to lower the weight back down. Wrist rollers are relatively easy and inexpensive to make.
- Skill level:
- Moderately Easy
Things you need
- 1 1/2-inch wooden dowel
- 3 feet of synthetic rope
- 3/8-inch drill bit
- 2-by-4-inch wood scrap
- 2- to 3-inch S-shaped or D-shaped/closed hook
- 5- or 4.54kg. Olympic weight plate
Cut a 12-inch section from a long 1 1/2-inch dowel stick. Take a ruler and mark the wooden dowel with a pencil exactly 6 inches from either end. Make a dot at the centre of the stick on the 6-inch mark.
Place the 12-inch dowel inside a vice or on top of a 2-by-4-inch piece of scrap wood. Drill a 3/8-inch hole on the dot in the centre of the dowel. Continue drilling until you have a hole that goes completely through the wood. Hold the dowel against the 2-by-4-inch scrap wood to drill the hole, if you do not have a vice.
Take one end of the synthetic rope and loop it through the hole in the dowel. Secure the area above the dowel with a bowline knot.
Tie a knot around the top part of the S-shaped or D-shaped/closed hook on the other end of the rope. Use any type of knot that you want to secure this hook, according to the "Forearm Roller" instructions at Impulseadventure.com. Use pliers to close the top end of the S-shaped hook around the rope.
Feed the entire S-shaped hook through a 5- or 4.54kg. Olympic weight plate, which has a relatively large hole compared to other weights. Pull the rope up around the weight plate, then hook the free end of the S-shaped hook to the rope above the weight plate. Pull up on the rope and tighten it against the weight plate.
Sand the ends and wooden handle of your new wrist roller to help prevent splinters.
Tips and warnings
- Consider using a D-shaped or closed hook if you want to further secure the rope around the weight plate. Also, you may want to slip a rubber cover on the handle for better comfort. You can probably unhook the weight plate and take the rest of the wrist roller to a hardware store for the right size.
- Never start out using a weight that is too heavy for you to handle. If you have never done the wrist roller exercise, start with a 2 1/2- or 2.27kg. plate, until you get used to it. This will help you avoid straining a muscle in your forearm.
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