Get Stronger Forearms with a Homemade Wrist Roller!

If stronger forearms are on your New Year’s resolution list, then you are going to love the wrist roller. Truth be told, I find forearms to be one of the most difficult muscles to exercise. But the wrist roller is one of the simplest and most effective things you can do.

What is it? A wrist roller is basically a piece of wood or pipe with rope hanging from it. The rope is attached to a weight. Simple enough.

How do you use it? Stand erect (yes, erect) with your arms extended straight out in front of you. Hold the wrist roller with an overhand grip. Slowly rotate one wrist a time to spin the role up the rope and lift the weight. Once the weight reaches the roller, reverse the motion until the weight reaches the floor.

It’s easy, but super effective. You can purchase a wrist roller online for $16 – $40, or you can make one at home practically for free. If you have a gym membership and your facility doesn’t have a wrist roller, but in a request for one.

Click below to learn how to make a wrist roller:

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. Love these things. I don’t have one at home (yet)… but Aerial Silks DEMANDS upper body strength, and when I first started, I knew that I was going to have to build up those upper arms right away!

  2. Love your workouts! One question: how does being erect help my forearms??

  3. The good thing about these is that you can do it at home while watching tv. Another great way to build forearm strength is rock climbing or bouldering. Yes you use your whole body (especially your legs) when rock climbing but your wrists get alot of work and it’s fun!

  4. By far – the worst idea to come from you DW. Unless you know what diameter (and strength) of wood (or pipe) to use, what rope (or wire) to use and how to tie your weights (and how much weight your contraption can hold) – this is an accident waiting to happen. And I can guarantee you that at least 50% of your readers (more like 90% to be realistic) would have no clue.
    If you just take the first pipe and piece of wire you find in your toolshed – chances are you will end up with a crushed foot. And you really don’t want that.

    Guys – don’t do this at home. Go spoil yourself with $20 gift that will save you a lot of pain.

    DW – Can you please add a PS explaining the risk (or remove this altogether?). Let’s keep the DIY to things made of pumpkin…

    • I think you under estimate the intelligence of Jonathan’s readers. We are A LOT smarter than you think we are. 😛 (I hope I spelled your real name right Davie )

  5. Jori,stop talking nonsense.

    The wrist roller can be EASILY made by anybody(well maybe not by you?) .
    And in different sizes,lengths ,thickness,as well.

    It’s a great way to strengthen the forarms and for injury prevention and recovery(tennis elbow etc.)


  1. […] found my old wrist roller today, haven't used it in over a year. Its sooooo easy for the first 30 seconds then it burns! and don't let the weight fall down. roll all the way up, all the way down, repeat. Anybody use these??? Get Stronger Forearms with a Homemade Wrist Roller! | Davey Wavey Fitness […]