Exercise Database

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Wrist Hammer Twists
Course: PHRE 3045 – Sports Injuries Movement Pattern: Single-joint | isolation Target: Wrist Supinator Synergist(s): Wrist Pronator
Exercise
Regressions: Progressions:

Equipment: Dumbbell
Description:
  1. Complete while standing for elbow and shoulder motor control OR while seated with forearm fixed to thigh for isolation of wrist muscles.
  2. Holding either one end of a DB or Hammer-style weight start in a neutral forward wrist position.
  3. Allow the weight to move outwards and back for wrist pronator strengthening.
  4. Allow the weight to move inwards and back for wrist supinator strengthening.
  5. This movement should be slow and controlled.  The elbow and shoulder should remain in a stable static position.
Common Error(s): Using Excessive Momentum
Spotting:
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