The primary movers of the forearm are the flexors and extensors. Strengthening the muscles of the forearm help with activities of daily living such as lifting bags and other objects. Improving the strength of the forearm may also help decrease the chance of developing carpal tunnel syndrome. Women looking to improve forearm strength can add a few exercises in their strength-training program. Perform all exercises once per week for 12 to 15 repetitions, use light weight and move slowly and deliberately through each exercise.
Wrist curls are easily executed with a 3- to 5-pound dumbbell. This exercise strengthens the wrist flexors in the forearm. To perform the exercise, sit on a bench or chair and hold a dumbbell in your right arm with your right forearm resting on your right thigh, palm facing up. Allow the dumbbell to roll out of the palm down to the fingers. Raise the dumbbell back up by gripping the dumbbell and pointing the knuckles up as high as possible. Lower the dumbbell and repeat.
Reverse Wrist Curl
The reverse wrist curl strengthens the extensors in the forearm. To execute the exercise, hold a 3- to 5-pound dumbbell in the hand of the working arm. Sit on a chair or bench and grip the dumbbell with an overhand grip, hand facing down toward the floor. Rest the forearm on the thigh and keep your wrist below the knee. Contract the extensors of the arm and raise the dumbbell up by pointing the knuckles up toward the ceiling. Return the knuckles toward the ground and repeat.
Hammer curls strengthen the flexors and extensors of the arm as well as the biceps. To execute the exercise, hold a dumbbell in each hand with the palms facing in, and the arms hanging at the side. Curl the arms up by bending the elbows and bring the forearms toward the shoulders. Hold the top position for two seconds then lower the arms back to starting position. This exercise can be performed sitting or standing.