To maximize development, you need to train forearms in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns. Aim for 3 to 4 sets of 10-20 reps, pausing slightly at the top on each rep. And make sure you perform the exercise from both directions. Always strive to get stronger or do more reps over time. You can make the exercise more difficult by simply moving your hand further away from the sledgehammer head. I'd mark out inches on the handle so you can accurately track your progress. – Akash Vaghela
Sledgehammer Pronation and Supination grip strength training
To maximize development, you need to train forearms in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns. Aim for 3 to 4 sets of 10-20 reps, pausing slightly at the top on each rep. And make sure you perform the exercise from both directions. Always strive to get stronger or do more reps over time. You can make the exercise more difficult by simply moving your hand further away from the sledgehammer head. I'd mark out inches on the handle so you can accurately track your progress. – Akash Vaghela
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