Pronation/Supination Wrist Hammer

Technique

Hold a hammer or offset-weighted bar with a neutral grip and slowly rotate your wrist from palm-down to palm-up and back, resisting the weight the whole way. Trains the rotational wrist strength used to turn an opponent's hand.

Steps

1. Grip the hammer with your thumb pointing upward
2. Support your forearm while keeping your elbow bent
3. Rotate slowly until your palm faces down
4. Reverse the motion until your palm faces up
5. Maintain resistance throughout each rotation

Common mistakes

• Letting the elbow or upper arm rotate
• Using momentum to swing the hammer
• Allowing the wrist to bend instead of rotating the forearm
• Forcing the rotation beyond a comfortable range

Variations

• Choke up on the hammer handle for less resistance
• Grip the end of the handle for greater leverage
• Use an offset-weighted exercise bar
• Perform the rotation with a resistance band

FAQ