Handgrippers can strengthen your forearm flexors.
Whether you want to increase the size of your forearms or develop a stronger grip and stable wrists, forearm flexor exercises are essential to your success. These exercises target the six flexor muscles in your forearm that together with the eight extensor muscles help to move your wrist and fingers. For optimal results, do the exercises with perfect form.
Curl Your Wrists
Wrist curls effectively isolate the muscles in your forearms. During this exercise, you sit on a chair with your forearms on your thighs and your hands extended past your knees with your palms up. While holding a barbell or a set of dumbbells with an underhand grip, you then flex your wrists so your knuckles point to the ceiling. Then slowly reverse the motion, lowering your hands as if to point your knuckles to the floor. A weight plate, cable station, thick book or water bottle can also be used for resistance.
Love Those Ball Breakers
If you don't own hand grippers, a punctured tennis ball can double as a forearm-strengthening tool. Simply hold the ball in one hand with your fingers wrapped around it. Bend your elbow 90 degrees so your palm faces the ceiling. Then squeeze the ball as hard as you can for about two seconds before releasing the tension. Finish one set with your left hand before switching to your right hand, and shake your hands to loosen them between sets.
Roll, Roll, Roll That Roller
A commercial wrist roller can strengthen your forearms. If you don't have a roller, make your own roller by attaching one end of a rope to the center of a metal bar and tying a weight to the other end of the rope. During this exercise, extend your arms straight forward while holding the weighted metal bar with an overhand grip. Then rotate your hands forward one at a time so the rope winds around the bar and you slowly lift the weight. This activates your forearm flexors. Reversing the motion works your extensors.
Things to Consider
Avoid working your forearm flexors at the beginning of your strength-training routine, because you use them during most other lifting exercises and don't want to fatigue them beforehand. Work your way up to perform eight to 12 repetitions of each exercise. When doing wrist curls or when using a wrist roller, use enough weight so the last repetition is hard to complete. As you get stronger, slowly increase the weight, or lengthen the rope you use on the wrist roller.