The video below demonstrates how to suspend a wrist roller overhead without a power rack. The original idea comes from this video. It was emailed to me by someone interested in building a smaller version to fit inside a door entrance.
Upon building the smaller version, I’ve come across a few design tips that I believe will be useful to anyone interested in taking on this project. The suspended roller works quite well and is actually more difficult than the the axle mounted version that I’ve demonstrated before (see here).
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Homemade wrist rollers are fairly common and an excellent way to target the forearms. Hand held versions are limited however, as you can only roll as much weight as you can hold. If you wish to roll more weight, an axle mounted version is an inexpensive option (assuming you have somewhere to mount it). Instructions for this simple piece of equipment can be found below:
A related discussion can be found here (also courtesy of davedraper.com).
I recently got around to building one of these wrist rollers. The project was perhaps the easiest and least expensive do-it-yourself job that I’ve tackled. I already had the rope and spring clip so I only had to purchase a short piece of PVC tubing and a hose clamp to secure the rope. My cost was less than $5.
I began by cutting the PVC tubing to fit my power rack. I then secured a piece of rope with the hose clamp (as seen below).
Next, I wrapped the hose clamp with duct tape. This step was done to prevent the jagged edge of the clamp from digging into the rope.
Lastly, I tied the end of the rope to a spring clip. The clip is used to keep the weight plates in place. Feed it through the weights and then clip it around the rope (as seen below).
In summary, if you have a power rack, this DIY project will cost a few dollars and a few minutes of your time. It’s a great piece of equipment that will allow you focus solely on rolling heavier weights. I’ve only had it for a few days and I’m already quite pleased with the end product. I highly recommend it.
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