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Forearm Pronation With Hammer
- 1 - Sit upright with your forearm supported on a bench, table, or your thigh, and bend your elbow to about 90 degrees.
- 2 - Hold the end of a hammer handle with your palm facing inward and the hammer head pointing upward.
- 3 - Keep your elbow tucked close to your body and your wrist straight throughout the movement.
- 4 - Slowly rotate your forearm so your palm turns downward, allowing the hammer to move under control.
- 5 - Pause briefly at the end range without forcing the wrist or elbow.
- 6 - Rotate the forearm back to the starting position in a slow, controlled motion.
- 7 - Repeat for the desired number of repetitions, using a lighter grip position if the movement feels too difficult.
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