For most people, the forearms are not a priority for strengthening and toning. But it turns out that forearm muscles are essential to grip strength, and balance. Forearm exercises strengthen the muscles that cross over your elbows, and hands and help improve your ability to perform daily tasks.
Doing forearm exercises builds better grip strength, and a stronger grip helps you lift, hold, move and carry things with your hands and arms. Everything from picking up objects to opening cans to playing many sports is made possible by the strength of your forearms! There are two bones in the forearm, one on the lateral side and one on the medial side. The anterior and posterior sides of the forearm help with movement of the elbow, the wrist and the fingers and thumbs.
Here are 15 exercises to strengthen the forearms: Do a , but keep your elbows hugged into your sides. Raise the dumbbells up toward your shoulders, and when they reach shoulder height, rotate the wrists and dumbbells so that the dumbbells face out, then lower the arms back down to your sides. Repeat 10 times.
Stand with your feet hip-width apart and hold a dumbbell in each hand in front of your thighs, with the palms facing you. Engage your core and keep your chest up and shoulder back and down. Raise the dumbbells up toward your chin by lifting the elbows to the ceiling.
Lower to the starting position. Repeat 10 times. Hold one heavy weight with both hands.
Start with the weight in front of your forehead with elbows be.