Forearm Exercises and Stretches to Improve Grip Strength

Medically reviewed by Misty Seidenburg

When you’re working hard to strengthen and tone at the gym, don’t forget to focus on your forearms. They might not be the first thing you think of regarding fitness, but strong forearms are essential to your overall health and wellness. Here, we explain the importance of forearm strength with simple forearm exercises and stretches you can do at home.

Why Is Forearm Strength Important?

The area between your wrists and elbows contains several muscles and connective tissues that help you move your wrists and arms. It’s a misconception that muscular forearms only matter for athletes and gym enthusiasts. Forearm strength is essential for everyone, regardless of age and fitness level.

Forearm exercises are not just about building muscles. They also strengthen and stretch the muscles in the hands, wrists, and elbows used for routine tasks. We engage these muscles daily, from opening a jar to picking up and carrying objects. Improving your forearm strength can make everyday tasks easier and more comfortable.

Forearm strength benefits people who participate in racquet sports, golf, rock climbing, and weightlifting and can improve performance. Because weak forearms can lead to injuries like wrist strain and tennis elbow. forearm exercises are highly effective for injury prevention. These gentle but effective movements can also be beneficial for rehabilitating wrist and arm injuries and restoring function and strength after surgery.

Grip Strength and Longevity: What’s the Connection?

Strengthening the forearm muscles responsible for grasping and manipulating objects can increase grip strength, which is often considered a reliable indicator of a person’s overall health status.

A weak grip is often linked to:

• Lower overall strength
• Diminished upper limb function
• Reduced bone mineral density
• Cognitive impairment
• Depression
• Malnutrition
• Memory problems
• Sleep problems
• Lower quality of life

Research shows that grip strength is not just a measure of physical fitness. It could indicate a higher risk of premature mortality in otherwise healthy adults. This information allows you to make lifestyle changes and take charge of your health before problems arise.

So, the next time your physical therapist or healthcare provider tests your grip strength on a portable dynamometer device, you’ll know that they’re not just checking your physical fitness. They are also getting a glimpse into your potential longevity!

Stretches for Forearm Pain

There are many causes of forearm pain, including overuse, tendinopathy, nerve compression, and other conditions affecting hands, wrists, and arms. Treatment varies depending on the cause, but it is often accompanied by hand and wrist stretches to improve function, flexibility, range of motion and ease pain.

Forearm stretches are a great way to warm up and loosen the wrists before forearm exercises.  Try these stretches to ease tension and discomfort and lower the risk of repetitive strain injuries.

 Note: Before you start any new exercise program, it’s important to consult a physical therapist or healthcare provider. They can ensure the program is safe and appropriate for you, considering your health and fitness level.

Forearm Extensor Stretch

• Sit or stand and extend your right arm in front of you, palm facing down and parallel to the floor.
• Use your left hand to gently pull your right hand down and toward you. You’ll notice slight tension in the outer elbow and forearm.
• Hold that position for 15-30 seconds and release. Repeat 2-5 times on each arm.

Wrist Rotation

• Sit or stand and extend both arms in front of you with your hands at shoulder height.
• Make gentle fists with your hands and rotate them clockwise and then counterclockwise in a circular motion.
• Do this 10 times in each direction.

Forearm Flexor Stretch

• Sit or stand and extend both arms in front of you with palms facing the floor.
• Bend your right hand at the wrist toward the ceiling as you gently use the left hand to gently pull back on your right hand.
• Hold for 30-60 seconds and release. Repeat twice on each arm.

Forearm Workouts: Grip Strengthening Exercises You Can Do Every Day

Forearm exercises focus on three aspects of grip strength: how hard you can pinch an object between your thumb and fingers, how hard you can squeeze an object between your fingers and palm, and how long you can hold on to an object.

For the exercises that require weights, you can begin with 3-5-pound dumbbells and weight plates and gradually increase weight as you become stronger. If you don’t have weights, water bottles, bags of frozen veggies, or cans of soup will do!

Plate Pinch

• For this exercise, you will need two 10-pound weight plates (or a suitable substitute. A purse with weights or cans of soup inside works great!)
• Lay both plates on the floor with a raised surface like a table or bench nearby.
• Bend down and grab a plate with your right hand between your fingers and thumb (like holding a sandwich).
• Stand up and hold the plate for five seconds before lowering it down on the nearby raised surface.
• Repeat 5 times on each side.

Pinch Grip Transfer

• Stand up straight and hold one of the weighted plates in your right hand, pinching the edge with your thumb and fingers.
• While maintaining your grip, move the weight in front of you.
• Now, grab the weight with your left hand using the same pinch grip. You can release your right hand.
• Lower your left hand with the plate down to your side.
• Pause, raise the left hand with the weight back in front of you, and transfer the weight to your right hand.
• Repeat the transfer 10 times.

Wrist Curl (Palms Up)

• Begin seated and rest your wrists on your knees or a flat surface, keeping your palms facing up.
• With a dumbbell in each hand, bend your wrists towards you comfortably, keeping your forearms in place and your arms still.
• Lift and pause before lowering your hands back down to the starting position.
• Do 2-3 sets of10-15 repetitions each.

Wrist Curl (Palms Down)

• Begin seated with your forearms resting on your knees or other flat surface. This time, your palms should be facing down.
• With a dumbbell in each hand, bend your wrist back comfortably, keeping your forearms in place and your arms still.
• Lift and pause before lowering your hands back to the starting position.
• Do 2-3 sets of10-15 repetitions each.

Upright Dumbbell Row

• Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
• With your palms facing you, raise the dumbbells to your chin by lifting your elbows to the ceiling and lowering them back to the starting position.
• Be sure to engage your core and keep your chest up and your shoulders back and down.
• Repeat 10 times.

If you notice wrist pain or cannot complete all of the recommended reps, it’s okay. Grip strength varies from person to person. Instead of focusing on a specific number of reps, focus on performing forearm exercises until you can no longer lift with good form. However, if the pain persists or worsens, schedule a physical therapy appointment to evaluate your symptoms.

In addition to these exercises, you can use a wide range of accessories and tools at home to improve your forearm and grip strength. Your physical therapist can recommend their favorite trainers and create a home exercise program tailored to your needs. Find a physical therapy clinic near you to learn more!