Forearm Strength Exercises

By Keith Dooley

Forearm strength is crucial in golf. Without it, your swing would not carry the ball very far, and your grip on the club would be weak. Several exercises will increase your forearm strength and give your swing the power it needs to get the ball on the green in the fewest strokes.

Wrist Curl

The wrist curl is a basic exercise for the forearm. Using a dumbbell for a single-arm exercise, or a barbell to exercise both arms at the same time, rest the arms palm up on a flat surface and slowly curl the weights toward your biceps and back down while keeping the arms stationary. This works the inside of the forearm. You can also do this exercise on a cable machine: Sit and hold the handles of the cable, palms up with your arms resting on your legs. Once ready, curl the wrists toward you.

Reverse Curl

With palms face down at your sides, hold two free weights or a barbell. Then bend your elbows and lift the forearms up toward you to work the front side of your forearms. If you think about your golf swing, when holding your club, one of your arms is pushing the club, while the other arm is pulling the club. Therefore, both sides of the forearm must be strengthened.

Seated Pronation

Sit and place the arm on a surface about armpit level, bent at the elbow and horizontal to the floor. Using a small dumbbell weighted on only one side, hold the dumbbell so it is vertical to the floor with the weight at the bottom. Hold the dumbbell so the thumb is near the top. Now rotate the hand toward your body about 90 degrees so your fist moves horizontally and so does the weight. Rotate to both the left and right in order to strengthen the forearms. 

About The Author

Keith Dooley has a degree in outdoor education and sports management. He has worked as an assistant athletic director, head coach and assistant coach in various sports including football, softball and golf. Dooley has worked for Associated Content in the past and has been a contributing writer at Demand Media Studios for the last year, writing mainly for eHow, Trails, Golflink and Travels.

Subscribe Today

Get our best training tips, videos, and tee times deals -- straight to your inbox

Tee Times Deals to your inbox
Join our mailing list today!


Chase B.  just went PRO!

Aaron J. unlocked the Ace Achievement!
Placed #1 on the Dominion ValleyLeaderboard .

Aaron J. unlocked the Golden Golfer Achievement!
Recorded 10 rounds.

Aaron J.  Scored 83 at  Babe Zaharias Tampa, Florida

Dan F.  just went PRO!

View Activity Feed

Video of the Day
Overview Watch Video>>

Tee Time Deals

Sunday, Mar 18 to Friday, Mar 23

Related Articles

Article Image Golf Swing Training Exercises

If you're a golfer who is serious about improving your game, golf swing...

Article Image Top Medicine Ball Exercises For Golf

Medicine ball exercises are a great way to increase power and distance ...

Article Image Best Core Exercises For Golf

Everyone in golf is always looking to add distance to their shots on th...

Article Image Common Golf Injuries

A Harvard Medical School study conducted in 2004 revealed that the most...

Article Image Exercises for Strengthening Wrists

Most of a person's grip strength is built in the wrists and many exerci...

View All Related Articles