Two great exercises to work your forearms.

Wrist extension and flexion

Extension

Sit on the edge of a chair. Take a dumbbell in your right hand, palm up. Place your right forearm on your right thigh and resting your right wrist on your right kneecap. Curl the dumbbell up toward your bicep without lifting your forearm. Lower the dumbbell back to neutral and repeat to fatigue. Switch to the other hand.

Flexion

Sit on the edge of a chair and take a dumbbell in your right hand, palm facing the floor. Place your right forearm on your right thigh and resting your right wrist on your right kneecap. Curl your wrist without lifting your forearm. Lower the dumbbell back to neutral and repeat to fatigue. Switch to the other hand.

Farmers walk

Stand with your dumbbells by your side, palms facing inwards. Walk with short quick steps, and don’t forget to breathe. Move a given distance keeping in mind the further you travel the more effective the exercise. Increase the weights for better results.

Warning

The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.

Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.

Last Reviewed: 24/07/2019

myDr