If you want powerful forearms and a vice-like grip without breaking the bank, a forearm wrist roller is one of the simplest, most effective tools you can add to your home gym.
In this guide, we’ll show you how to make your forearm wrist roller, explain how to use it properly, and share a few pro tips to maximize your training.
How To Make a Forearm Wrist Roller
What You’ll Need
You only need a few basic items to build your own wrist roller:
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PVC Pipe or Wooden Dowel (1.5” diameter, 18–24” long)
This will be your handle. Make sure it’s thick enough to challenge your grip.
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Nylon Rope or Paracord (4–6 feet)
Choose something durable that can hold some weight.
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Carabiner (optional)
For quick and easy loading/unloading of weight plates.
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Weight Plate(s)
You’ll need something to lift, after all.
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Drill
To create a hole through the middle of your dowel.
Instructions
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Drill the Hole:
Drill a hole straight through the center of the PVC pipe or wooden dowel, perpendicular to its length. Make sure it’s big enough to fit your rope.
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Thread the Rope:
Feed one end of the rope through the hole and tie a strong knot so it stays in place. A double overhand knot or figure-eight knot works well.
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Attach the Weights:
On the other end of the rope, tie a loop, or secure a carabiner for fast weight changes. Hang your preferred weight plates from this end.
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Test It:
Give the roller a test spin with light weight to ensure everything is balanced and secure.
When to Upgrade
A homemade wrist roller is a fantastic starting point, but if you’re lifting heavier loads, you might outgrow it. That’s when a purpose-built tool like the Bells of Steel Wrist Roller becomes worth the investment.
It’s designed for serious lifters, made from solid steel with easy-clip carabiners, and features a lifetime durability on everything but the strap.
Final Thoughts
Building your own forearm wrist roller is easy, cheap, and incredibly effective. With just a few materials and a little time, you’ll have a powerful grip tool that can take your arm training to the next level.
Whether you’re working with your own DIY creation or upgrading to a pro-grade model, consistent wrist roller training will help you build stronger, more muscular forearms in no time!
