Forearm Trainer – Injury prevention for Climbers
It all started with a few conversations with my friend Kacper — a climber many of you might know from my blog najednejlinie.pl.
We kept complaining about the same thing: after every training session, the tension in our forearms kept building up — sometimes turning into a sharp, piercing pain.
Classic early signs of tennis elbow or golfer’s elbow — the nightmare of many climbers. I didn’t want to end up with an injury that would take me off the wall for weeks. So I started looking for ways to balance the muscle tension in my forearms.
I built a tool to fix it. Simple design. Real results.— simple, yet effective.
How it works?
Hold the handle — the rope with a weight is attached to the string.
Slowly perform pronation and supination movements of the forearm, winding and unwinding the rope.
Simple? Yes.
Effective? Absolutely. 💪
After the first tests, the effect was immediate:
just 2 minutes with a 2.5 kg load each hand, and the forearms were pumped like after a solid campus session.
But most importantly — over time, muscle tension started to balance out, and the risk of overuse injuries dropped significantly.
01
Adjust the Weight
Start with a light load — ideally 2.5 kg.
Focus on technique: the string should wind smoothly along the guide (the groove).
Once you master the movement and the string doesn’t slip out, increase the weight to 5 kg or more.
02
Exercises
Hold the roller perpendicular to the ground, with your elbow bent at a 90° angle (as shown in the tutorial video).
Don’t grip the handle too tightly — your wrist and forearm should do the work, not your fingers.
Slowly roll the weight up by performing pronation and supination movements of the forearm.
Set your training time using the Timer at fgrav.com,
for example: 2 minutes per arm.
03
Frequency
💡 Perform 1 minute of outward rotations and 1 minute of inward rotations — that’s 2 minutes per arm.
You can also train by feel — continue until your muscles give you a gentle pump sensation. Then switch arms and repeat the set.
Add this exercise as often as possible — it’s a quick and effective way to prevent injuries and keep your forearms balanced.
Professional training. Fair price.
This isn’t just another gadget — it’s a tool designed to keep climbers healthy and climbing longer.
Why buy the Ring from me?
It targers the root cause of injuries
Balances the forearm muscles — helping prevent overuse and strain.
Quick and simple training
Just a few minutes a day is enough.
Use it after a No-Hang Hangboard or Roller session for best results.
It’s compatible with the CHWYTO loading pin — no more DIY setups with water bottles or makeshift weights.
Quality at an honest price
This is my prototype, 3D-printed and tested by hand.
I want it to reach climbers who truly need it and will use it in their daily training.
If it proves itself, I’ll create a durable wooden version.
For now, the price simply covers the material cost and the time I’ve spent refining the design.
Get in touch
I’d be happy to hear from you on Instagram — let’s chat about training or climbing in Poland! I’ve also climbed in El Chorro (Spain), Paklenica (Croatia), and Höllental (Germany).
📸 Let’s connect @najednejlinie
