Strong forearms allow you to hold your tennis racket tightly for the duration of a game. Weak forearms lead to weak shots without accurate placement. Forearm strengthening does not require a lot of time, but the benefits to your grip strength and forearm endurance will be noticed. The American Council on Exercise recommends movement and nonmovement exercises to strengthen your forearms. Since both activities develop muscle tissue, you will need at least one day of rest between your forearm workouts for muscle recovery.
Dynamic Exercise
Step 1
Hold a dumbbell in each hand. Sit on the edge of a chair with your knees bent and feet flat on the floor. Rest your forearms on your thighs and allow your hands to hang, palms down, in front of your knees.
Step 2
Exhale and raise the dumbbells by extending your wrists and bringing your fingers toward the ceiling. Leave your forearms resting on your legs. Inhale and slowly lower the dumbbell to the start position. Repeat eight to 10 times and for two or three sets.
Step 3
Rotate your hand so your palm is facing up. Leave your forearms on your thighs. Exhale and flex your wrists to lift the dumbbells. Inhale and slowly lower your hands to the start position. Repeat eight to 10 times and for two or three sets.
Step 4
Hold a lighter dumbbell in each hand, such as one that weighs 3 pounds. Turn your palms toward each other, rest your forearms on your thighs and place the end of the dumbbell on your leg at a position slightly above your knee.
Step 5
Rotate your wrists and move the top of the dumbbells to point toward each other. Return the top of the dumbbells straight up and then rotate your wrist to point the top of the dumbbells away from each other. Repeat the rotation eight to 10 times and for two or three sets.
Isometric Exercise
Step 1
Sit in a chair. Straighten your arms and grab hold of the seat with both hands next to your thighs.
Step 2
Sit tall. Pull up with your hands as if you were going to lift the chair off the floor.
Step 3
Maintain the forearm contraction for up to 30 seconds. Slowly release your hold. Rest for 60 seconds and then repeat if needed.
Things You'll Need
- Dumbbells
- Chair
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