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diy-suspension-trainer

Make Your Own

DIY Suspension Trainer

Here are detailed instructions and pictures showing how to make your own DIY suspension trainer. You can hang this piece of equipment from a sturdy branch, beam, or even from a strong door. Here’s how:

Here’s What I Used:

DIY suspension trainer materials
  • About 2 feet of 1″ PVC pipe (Cost: Less than $1)
  • A 4 foot piece of nylon webbing with a cinch strap (Cost: Found it in the garage)
  • About 40 feet of polypro trucker’s line (Cost: 19 cents / foot)
  • One piece of 120 grit sandpaper (Cost: about 50 cents)

Step 1: Make Handles

DIY suspension trainer handles

Cut the PVC pipe into two pieces that are wider than your hand’s grip. The pieces here are around 7″ long.

Use the sandpaper to smooth the inner and outer rims of the handles so you don’t cut yourself or the rope.

Step 2: Cut Rope to Length

wrap rope in tape and cut Measure out about 20 feet or so of rope for the handles.

The left over rope will be used for an adjustable mounting loop.

Wrap the cut point in masking tape to prevent fraying, and cut the rope. You can melt the two new ends with a lighter to cauterize the rope and stop it from unraveling.

Step 3: Tie Handles

rope through handle diy suspension trainer done

Place the rope through the handle. Then tie a bowline (click for detailed instructions).

Tie the other handle to the other side of the rope in the same way, trying to make the loops similar size.

Step 4: Make Attachment Point

diy suspension trainer door mount diy suspension trainer adjust loop Butterfly knot Your suspension trainer handles are now done. You could just throw them over an object and start working out, but there are a couple more things you could do to make the equipment more adjustable.

If you want to attach the suspension trainer to a strong door, make a loop in the nylon webbing.

To make an adjustable loop out of rope, click here.

To make the handle rope shorter, don’t cut it! Don’t just tie any old, hard-to-untie overhand knot either. Use the sturdy and easy-to-untie butterfly knot.

With these three options, your suspension trainer is infinitely adjustable!

Now, all that’s left is to…

Step 5: Use It!

Now with your adjustable DIY suspension trainer, you can do: diy suspension trainer dips easy body row diy suspension trainer press

Dips…

Easy (pictured) or harder (move the attachment point overhead) body rows.

Pushup / chest fly variations…

You get the idea. You can do many, many exercises with this DIY suspension trainer.