Strengthen Forearms for Stronger Elbows and Wrists

stronger forearms

Strengthen Forearms for Stronger Elbows and Wrists 

We have so many muscle groups, it may seem like we don’t have time to work out all of them. Keep reading to learn how and why you should use a few forearm exercises to strengthen two major joints! 

forearm wrist elbow

Understanding the basic anatomy and make up of this area is important to understand why one set of exercises strengthens the wrist and elbow at the same time. 

In general, the forearm muscles on the anterior (front) side act to flex the elbow and wrist. The forearm muscles on the posterior (back) side extend the elbow and wrist. Because these muscles/their tendons cross both joints, strengthening the muscles will make both joints stronger and more stable! 

Common Conditions of the Elbow and Wrist 

  • Tennis elbow (lateral epicondylitis) 
  • Golfers elbow (medial epicondylitis) 
  • Elbow sprains 
  • Wrist sprains 
  • Overuse injuries of the elbow and/or wrist
  • Carpal tunnel syndrome 
2 Significant Benefits of Strong Forearms 

🔸Reduced Risk of Injury to the Elbow and Wrist

A strong and stable joint is less likely to sustain damage under reasonable pressure than a weak one. This principle applies throughout the body, not just in the arm. 

🔸Increased Grip Strength

Yes, you carry with your fingers and hands, but all your strength comes from the forearm muscles! Keep in mind, some of these muscle tendons run all the way to the tips of your fingers. 

5 exercises to strengthen the forearms
(and therefore strengthen and stabilize the wrists and elbows)
                1. Wrist Extension 
                2. Pronation/Supination 
                3. Wrist Flexion 
                4. Wrist Extension and Grip Challenge 
                5. The Ultimate Extension Trainer 

Most of these exercises her may look like they’re only targeting the wrist, but if you watch closely, you can see movement in the forearm up by the elbow. You can also place your non-working hand on the muscles to feel them contract. 

Are these for Rehab or Strength Training? 

Both! These can be adapted to use for rehab or in a general strength training program. After an injury, you want to immediately start strengthening the muscles and joint(s) again. With professional guidance, these exercises could be utilized to rehab an elbow or wrist injury. If you aren’t experiencing an injury or pain in these areas but participate in a regular exercise or strength training routine, consider adding these to your workout! 

Sure the forearms may not be a big muscle group, and they might not be as fun to train as the bigger ones, but they need some love too! 

Need guided instruction? We’re here to help!