Forearm exercises stretch and strengthen the muscles crossing your hands, wrists, and elbows.
These are the muscles used in daily life for tasks such as opening a glass jar or carrying heavy bag of groceries. Many forms of sports such as golf, tennis, and basketball for example also require us to use forearm muscles.
Strengthening your forearms also increases grip strength, which is related to upper body strength.
A strong grip helps you carry, hold, and lift items in your everyday life and during athletic activity. Gripping and lifting objects will be easier, and you will be less likely to have an injury.
You will also find that better strength in your forearms will help in your upper body exercises as you would be able to squeeze, push, and pull with more force. Overall you will have more power when you work out, which will help increase strength to your entire body.
Palms-up wrist curl
- While seated, rest your wrists on your knees or a flat surface with your palms facing up, holding a dumbbell in each hand.
- With a dumbbell in each hand, raise your hands as high as you can, keeping your arms still.
- After a slight pause, lower your hands to the starting position.
Palms-down wrist curl
- While seated, rest your wrist on your knees or a flat surface with your palms facing down, holding a dumbbell in each hand.
- Keep your arms still as you raise your hands as high as you can.
- After a slight pause, return your hands to the starting position.
- While seated, rest your left wrist on your knee or a flat surface, holding a dumbbell.
- Relax and open your hand so the dumbbell rolls toward your fingertips.
- Tighten your hand and curl your wrist up as you squeeze the weight as tight as possible.
Behind-the-back cable curl
- Hold the handle of a low pulley with your left hand, placing your right foot slightly in front of your left.
- Walk a few steps away from the machine.
- Slowly curl your arm to bring your hand up toward your shoulder.
- Pause here before lowering your arm to the starting position.
- Use an overhand grip to carry heavy weights or bags with your arms alongside your body.
- Maintain good posture, keep your chest open, and draw your shoulders down and back.
- Walk for 30 to 40 feet per set.
- Do 2 to 5 sets.
Use a pair of forearm grips or another object that you can squeeze, such as a tennis ball or a sock.
- Extend and then flex your fingers to squeeze the item.
- Hold for 3 to 5 seconds and then relax your grip for a few seconds.
- Continue for 10 to 15 minutes.
- Do this 2 to 3 times per day.
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