Homemade Wrist Strength Variation

Wrist rollers can be effectively implemented in a strength program, and are CRAZY easy to make.

Homemade wrist roller instructions:

  1. Buy a PVC pipe between 1 1/2 and 3 inches
  2. Tape a rope to it
  3. Tie a carabiner on the end.

Why bother drilling a hole through the PVC if you can just fasten the rope to the outside?  Plus, now you can stick a spotter bar through the wrist roller when overloading the movement.

Here is a simple wrist exercise that most people never perform.

Underhand Rollers

It is important to work the wrists, hands, and forearms in different directions just like any other body part.

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What’s your favorite wrist exercise?

Post them up in the comments!  I know you have some awesome ones!

- Joe Hashey, CSCS -

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  • Jake

    Reply Reply April 10, 2010

    I find an overhand grip to be more effective when using a wrist roller. You not only need to grip the bar a little bit tighter (like a plate pinch), but you work your brachioradialis rather than your biceps when holding it (like reverse curls).

    • You are 100% correct – overhand rollers are extremely effective.

      We have been working in the underhand grip shown only about 25% of the time as an effective variation to work other muscles than the ones you mentioned in overhand.

      Thanks for commenting!


  • strength training for wrestling

    Reply Reply November 3, 2010

    This is a pretty kick ass way to build your own wrist roller. Great post, especially at the end when you make a key point- “It is important to work the wrists, hands, and forearms in different directions just like any other body part.” Thanks Joe!

  • Tim

    Reply Reply July 30, 2013

    I stand on two benches so that the weight can go further. I do one up and down hand up and one up and down hand down. That counts as one rep.
    Why are my sessions so looong? ;)

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