Wrist curls isolate the forearm muscles, which are essential for hammer grip strength. Sit on a bench with a dumbbell or ...

The hammer throw is one of the signature events in track and field competition. The weight is attached to a grip, and the athlete spins around and lets it go down the field.

Hold a light dumbbell and slowly curl your wrist upwards and then lower it back down. Do three sets of 12 repetitions on each ...

The weight used in the hammer throw event weighs 16 pounds (7 kilograms) for men and 9 pounds (4 kilograms) for women in adult competition, according to World Athletics, the international track ...