Broom handle or wooden dowel or pvc about 18 long and 1 to 1 5 inches in diameter.
Forearm weight dowel rope.
First let s review what a wrist roller is.
How to make your own wrist roller forearm blaster exerciser diy wrist roller supplies.
This is your handle.
If you use a weight make sure it is safely wrapped on the dowel before you begin.
The rope weight exercise or the wrist roller was one of bruce lee s favorite drills to strengthen his forearms.
To use the wrist roller you wind the rope up the handle using either wrist flexion or wrist extension movements.
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Do this times.
Stick rope and a weight.
You hang a weight on the free end of the rope.
Sometimes called a forearm roller it s a short handle to which a rope is attached in the middle.
If you don t have access to a wrist roller at the gym you can make one with a two foot long dowel or a short broomstick a chain or a strong rope and an olympic weight plate.
The gofit wrist and forearm blaster is compatible with standard size weight plates allowing you to be in control of the resistance.
Lower the dowel back to your legs.
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 clockwise wrist motion strengthens the forearm flexor muscles and counterclockwise wrist motions strengthen the forearm extensor muscles.
Take the wooden dowel rod or pipe and cut it down to a 12 long section.
Drill a hole through the center 6 in from either side string about 4 of nylon rope through the hole and tie it off.
Grab a bar that has a rope attached to it with weights hanging on the end.
Length of sturdy rope 5 6 feet long.
Barbell plates or dumb bells will work.
Attach one end of the rope to the weight plate and the other end to the center of the dowel.
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.
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Electric drill with 1 4 wood bit.
Forward arm lift with elbows straight and palms down lift the dowel up towards the ceiling.
