Forearm Training

I personally have always struggled with developing my forearms to match my upper arms. I have recently started to use one of the oldest forearm development tools, called the wrist roller. This is a simple device that can be made with things that most people can find around the house, and yet in my opinion is one of most effective forearm developers ever devised. As you’ll soon see, the reason a lot of people don’t use this exercise is because it is quite painful to perform as it develops a deep burn in the forearm muscles very quickly!

This simple device can be made with a broom handle and a 5 foot length of rope. (you can see pictures by clicking the link at the bottom of this article) You can also go to Home Depot or your nearest home center and buy and 18 inch long wooden dowel that is between one and 1 1/2 inches in diameter. Drill a hole through the center of the dowel about 1/4″ in diameter. Now take one end of a 5 foot piece of rope and feed it through the hole in the dowel and tie in a nice big knot on the other and so it can’t be pulled back through. The next thing you’re going to do is to tie either a small dumbbell or a 5 - 10 pound barbell plate to the other end of the rope. Adjust the length of the rope so that when you hold the dowel in your hands and extend your hands straight out in front of your body, the dumbbell or barbell plate is just barely touching the floor.

Now you have made yourself your very own wrist roller exercise device! To perform the exercise, hold the dowel straight out in front of you with both hands and start to roll it either way, moving only at the wrist until the rope is wrapped completely around the dowel and the weight has been lifted all the way up until it stops. Now slowly roll the dowel the opposite way to lower the weight. It is very important that you keep the weight under control, and do it relatively slowly. Do not move your arms, only your wrist for maximum effect. When the weight is lowered all the way down to the bottom, keep turning the dowel in the same direction, and it will start to roll back up. Keep rolling it in that direction until the weight comes up to the top once again. Now reverse the direction and lower it to