If your forearm training begins and ends with wrist curls, you’re probably leaving strength on the table. Grappling coach Daniel Strauss has a simple forearm complex that trains the wrists through every major range of motion – helping build stronger forearms, a more powerful grip and greater resilience against overuse injuries.
‘This is my daily go to forearm/wrist work at the moment,’ he shared on Instagram. ‘It is excellent for working the entire forearm and therefore helping keep overuse injuries such as tendonitis at bay.’
Unlike traditional wrist curls, Strauss’ circuit uses a hammer to create a longer lever, forcing the muscles that stabilise the wrist and forearm to work harder. Better still, all three exercises can be performed sitting down.
‘I’ve recently switched out the standard standing Radial and Ulnar deviation movements for these bent arm variations with short hammers,’ he explained. ‘I did this so I can do the exercises whilst seated (in the car or watching tv) but I actually prefer how they feel.’
ASelected Club Hammer, 1700g (3.7lb)
ASelected Club Hammer, 1700g (3.7lb)
The complex consists of three movements:
Radial deviation: Holding the hammer vertically beside your shoulder, move only your wrist to lift and lower the hammer.Ulnar deviation: Flip the hammer beneath your forearm and again raise and lower it using only your wrist.Supination and pronation: Rest your forearm across your thigh and rotate the hammer over and back using your forearm.
Strauss recommends performing 15-30 reps of each movement for 2-3 sets.
‘Reps should be done so it’s challenging but not extremely difficult,’ he says. ‘Whilst these movements can be done heavy this complex is high reps not super heavy.’
The result is a quick forearm finisher that fills in some of the gaps left by traditional gym training. It builds stronger wrists and grip strength, while also making your forearms more resilient – whether you’re lifting heavy, climbing, playing racquet sports or spending eight hours a day at a desk.
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