DIY Forearm Trainer

For those looking for an edge for training their forearms try this DIY build. With some simple inexpensive items that can be found at Home Depot you can be well on your way to increasing the strength and size of those forearms.

First of all the tools and materials.

1. Wooden Rod – 20 inches long, 1 inch thick 
2. Rope – 45 inches long 
3. Chain – 35 inches long 
4. Carabiner clip 
5. Saw 
6. Drill

Construction Instructions

1. Cut your rod to the proper length. Make it long enough that you can place your hands at shoulder width 
2. Measure and mark the center 
3. Drill through the center 
4. Feed rope through the hole and tie on one end 
5. Measure and cut rope 
6. Tie rope to carabiner clip and attach chain

After drilling a hole through the middle of the rod, feed a 45 inch long rope through it and tie it with a figure-8 knot. Make sure to measure for the exact center, so the weight winds up evenly. The other end of the rope is tied to a carabiner clip. The carabiner is then attached to 35 inches of steel chain, which is then wrapped around the weight. The wood can be left untreated but if comfort is desired, go ahead and treat it and even add grips or even wrap with tape or add grip handles.

As far as weight usually a weight plate is used but a dumbbell can also be used, even a kettle-bell. Consider though using resistance bands in place of weight for a more dynamic challenge. 

What’s great is that by rolling the weight up and down, you really get to use both the anterior(front) and posterior(back) muscles of the forearm in the same set. Try winding the weight up in different directions and see how it hits the different muscles of the forearm. Try both overhand and even underhanded grip or even a mixed grip. If this sounds interesting see the affiliate links below to purchase resistance bands and kettle-bells.

*The material on this website is provided for educational and entertainment purposes only, and is not intended for diagnosis or treatment.

https://tinyurl.com/diy-4arm12