{"id":552575,"date":"2026-07-16T11:26:25","date_gmt":"2026-07-16T11:26:25","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/552575\/"},"modified":"2026-07-16T11:26:25","modified_gmt":"2026-07-16T11:26:25","slug":"build-bigger-forearms-with-nothing-more-than-a-hammer-3-exercises-you-can-do-every-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/552575\/","title":{"rendered":"Build Bigger Forearms with Nothing More Than a Hammer \u2013 3 Exercises You Can Do Every Day"},"content":{"rendered":"

If your forearm training begins and ends with wrist curls, you’re probably leaving strength on the table. Grappling coach Daniel Strauss<\/a> has a simple forearm complex that trains the wrists through every major range of motion \u2013 helping build stronger forearms<\/a>, a more powerful grip<\/a> and greater resilience against overuse injuries. <\/p>\n

‘This is my daily go to forearm\/wrist work at the moment,’ he shared on Instagram<\/a>. ‘It is excellent for working the entire forearm and therefore helping keep overuse injuries such as tendonitis at bay.’<\/p>\n

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. <\/p>\n

‘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.’<\/p>\n

ASelected Club Hammer, 1700g (3.7lb)\"ASelected<\/a>ASelected Club Hammer, 1700g (3.7lb)<\/p>\n

The complex consists of three movements:<\/p>\n

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.<\/p>\n

Strauss recommends performing 15-30 reps of each movement for 2-3 sets.<\/p>\n

‘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.’<\/p>\n

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 \u2013 whether you’re lifting heavy, climbing, playing racquet sports or spending eight hours a day at a desk.<\/p>\n

If there\u2019s one thing Kori Sampson knows, it\u2019s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in \u2013 all while improving your muscle-to-fat ratio.<\/p>\n

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.
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\"fitness<\/a>