Build Powerful Forearm Muscles Quickly | STACK

Build Powerful Forearm Muscles Quickly

April 29, 2013 | Jim Carpentier

Must See Strength Training Videos

Forearm strength facilitates a powerful swing on the baseball diamond, tennis court, golf course or lacrosse field. (See Improve Bat Speed With Forearm Exercises.)

The following forearm exercises are quick and simple. Use them to add forearm size despite your busy practice and game schedule. Try incorporating one or two per workout on non-consecutive days.

Exercises for Forearm Muscles

Tennis Ball Squeezes

Tennis Ball Squeezes are the most convenient method to build forearm muscle. They can be done anywhere. Just squeeze a tennis ball several times a day.

Sets/Reps: 3x10

  • Exhale while squeezing hard for three seconds
  • Inhale and release for one second

Horizontal Pull-Up and Hold (Inverted Row)

The wide overhand grip builds the outer forearms, biceps, upper back and shoulder muscles, while the close underhand grip targets the inner forearms, biceps and middle back. Both movements improve grip strength for batting or throwing a ball and handling a golf club, racquet or lacrosse stick.

FROM AROUND THE WEB
  • Place a weighted barbell on a rack three to four feet off the ground
  • Lie beneath the bar in a supine position with your legs extended, hips off the floor and back straight
  • Take a shoulder-width overhand grip and pull your chest up close to the bar
  • Hold for 30 seconds
  • Immediately lower, take a close underhand grip and repeat the 30-second hold
  • Rest one minute and do two more combo hold sets

Med Ball Wall Roll-Ups

Sets/Reps: 3x10 (resting 1 minute between sets)

  • Hold a 10- to 20-pound medicine ball against a wall at chest level
  • Roll the ball up as high as possible using your fingertips while raising your heels off the ground
  • Slowly lower to start position

Dumbbell Wrist Curls and Extensions

Supine-grip wrist curls strengthen the inner forearms (flexors); neutral and prone-grip curls build the top and outer forearms (extensors). Strong wrist extensors and powerful wrist flexors are advantageous for backhand strokes in tennis, and powerful wrist flexors are important for following through on a pitch or throw in baseball.

  • Sit at the end of a bench
  • Hold two light to moderately heavy dumbbells in an underhand (supine) grip just over your knees
  • Slowly curl the dumbbells toward your forearms
  • Hold one second, then lower five times
  • Without rest, hold the dumbbells in a neutral grip position (palms facing each other) for five curls
  • Immediately do prone (overhand) grip extensions
  • Rest one minute and repeat the sequence twice.

Wrist Rollers

Prone Roll-Ups build the extensors while Supine Roll-Ups work the inner forearms.

Set/Reps: 3x5 for each position (resting 1 minute between)

  • Attach a weight (e.g., a 10-pound plate) to a rope connected to a short bar
  • Hold the bar at chest level with the rope uncurled and the weight on the floor
  • First use an overhand grip
  • Roll the weight up to meet the bar
  • Slowly reverse the roll to the ground

Check out more grip-strengthening exercises.

Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
More Cool Stuff You'll Like

The 12 Best RDL Variations

Why One Bench Press Is Not Enough

Sumo Deadlift for Football Strength

Man Does 4,300 Pull-Ups in One Day

Build Hockey Speed and Power with the Hang Clean

3 Tips to Maximize Your Off-Season Baseball Training

Hanley Ramirez's Overhead Tire Pull

5 Exercises to Keep Your Shoulders Healthy All Season Long

4 Workout Variables That Determine Your Results

Why the Dead Bug Is Changing Core Training

How to Get Fit Like a Marine

In-Season Workouts: Get Better Results in Less Time

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Get Tougher With Skylar Diggins' Bodyweight Workout

Improve Your Durability With 3 BOSU Exercises

Female Athletes: 4 Ways to Test if Your Knees Are Durable

How to Train During Your Hockey Season

The 4 Rules of Bulking Up

3 Loading Schemes to Build Muscle Size

Breathing Exercises to Strengthen Your Lifts

5 Exercises to Maximize Your Down Time

Develop Speed With a Power Bag Workout

3 Athletic Arm Exercises for Big Guns

The Hardest Plank of All Time

Strengthen Your Core With Advanced Plate Push-Outs

Why Bear Crawls Are All the Rage Right Now

Should You Train for Absolute or Explosive Strength?

4 Tips to Rebuild Your Body When Your Performance Suffers

Develop a Bulletproof Core With Advanced Barbell Rollouts

Get More Explosive With James Harden's Workout

Build Rock Solid Glutes With This 30-Day Workout Plan

Hockey Training Designed Specifically for Goalies

The Upper-Body Endurance Combo Workout

4 Easy Fixes for Your Bench Press Routine

Do Your First Deadlift

3D Triceps Workout: 3 Exercises for Huge Arms

7 Tips to Master Single-Leg Exercises

Why You're Not Reaching Your Strength and Speed Potential

4 Strength Exercises for Female Athletes

Build Toughness With This Weight Vest Basketball Workout

The Softball Dugout Workout

James Harrison's Physioball Side-to-Side Bridge

3 Simple Tips to Deadlift More Weight