The forearm muscles play a vital role in performing your daily activities. You employ these muscles every time you use your fingers, thumbs, hands, wrists and arms. Strengthening the forearm muscles gives you the power, flexibility and endurance to accomplish your routine endeavors with ease and improves your quality of life.
Forearm Curls
This is a simple exercise that strengthens the forearm muscles. The benefits of this exercise come from performing it slowly and deliberately. Clasp a weight in your right hand and sit on a bench or a straight-back chair. Rest your right forearm on your thigh with your fist palm-up. Extend your fist past your knee, keeping your wrist stiff. This is the start position. Slowly open your fist and allow the weight to roll across the palm of your hand to the end of your fingers. Elevate your fingers and allow the weight to gently roll back up the fingers and onto the palm of your hand. Perform for one minute. Switch hands and repeat. To advance the workout, gradually work up to performing this drill for five or more minutes. The level of difficulty can be increased by performing a wrist curl after each forearm curl. From the start position curl your wrist upward as far as possible and back to the initial position.
Forearm Exerciser
The forearm exerciser builds up the endurance and strength in the forearm, thumb and fingers. This exercise can be performed in a sitting or standing position. Grasp a hand-size rubber ring in your left hand. Rest the ring at the base of your thumb, press your four fingers into the ring. Hold for 10 seconds. Repeat 10 times. Reposition the ring and press your thumb into the ring. Hold for 10 seconds. Repeat 10 times. Switch hands and repeat the exercise. To heighten the workout, extend the hold time. You can modify this exercise by using a tennis ball instead of a ring.
Wrist and Forearm Stretch
This exercise stretches and firms the forearm muscles. You can sit or stand for this exercise. Bend your arms and bring your hands together in front of your body. Bend your right wrist upward as far as possible. Your fingers should be pointing toward the ceiling. Press the palm of your left hand against the inside finger-tips of the right hand. Gently push the fingers of the right hand backward until your feel a gentle pull on the muscles in your forearm and wrist. Hold for 10 seconds. Perform 8 times. Switch hands and repeat the exercise.
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