Length of sturdy rope 5 6 feet long.
Forearm weight dowel rope.
To use the wrist roller you wind the rope up the handle using either wrist flexion or wrist extension movements.
Electric drill with 1 4 wood bit.
The exercise was derived from chinese grappling according to bodhi building an article by fernando pagés ruiz in yoga journal using your wrists you wind a weighted rope around a dowel.
The rope weight exercise or the wrist roller was one of bruce lee s favorite drills to strengthen his forearms.
Drill a hole through the center 6 in from either side string about 4 of nylon rope through the hole and tie it off.
This is your handle.
Attach one end of the rope to the weight plate and the other end to the center of the dowel.
Grab a wrist roller it looks like a wooden dowel with a rope in the middle attached to a weight and hold it straight out in front of your body with a palms down grip.
The wrist and forearm blaster is a great training tool for sports that require wrist and forearm strength such as golf baseball tennis wrestling football climbing and more.
Stick rope and a weight.
Take the wooden dowel rod or pipe and cut it down to a 12 long section.
How to make your own wrist roller forearm blaster exerciser diy wrist roller supplies.
First let s review what a wrist roller is.
Barbell plates or dumb bells will work.
Grab a bar that has a rope attached to it with weights hanging on the end.
You can knot one end of the rope to keep it from slipping back through the hole or simply tie the rope to the handle.
Sometimes called a forearm roller it s a short handle to which a rope is attached in the middle.
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Broom handle or wooden dowel or pvc about 18 long and 1 to 1 5 inches in diameter.
The clockwise wrist motion strengthens the forearm flexor muscles and counterclockwise wrist motions strengthen the forearm extensor muscles.
If you use a weight make sure it is safely wrapped on the dowel before you begin.
When the weight touches the dowel repeatedly extend your wrists counterclockwise to unwind the rope and lower the weight.
Forward arm lift with elbows straight and palms down lift the dowel up towards the ceiling.
You hang a weight on the free end of the rope.
Lower the dowel back to your legs.
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