Building up your forearms will help strengthen your golf game.
Ben Hogan once said he wished he had three right hands to power his golf swing. Since that was anatomically impossible even for Hogan, you are going to have to settle for a pair of strong forearms. The forearms generate speed in your swing, help you to control the clubface and rotate to set the club on the proper plane. Strengthening your forearms can improve your distance and accuracy as well as help you make a mechanically solid swing.
Isolating the Forearms
A key to developing the forearms is to isolate those muscles so you don't cheat by bringing your upper arms into play. With a dumbbell in each hand, kneel beside a bench and rest your forearms on the padded surface so your hands and wrists extend over the side. That position should brace your arms for the work you need to do in the forearm exercises. Use dumbbells that are heavy enough that you will feel fatigue after about 15 repetitions.
From the kneeling position by the bench, hold the dumbbells with your palms face up. The first part of the move is a downward motion made by releasing your wrists so your palms are angled toward the floor. Use a slow, controlled motion so you don't drop the weights. You will feel stretching along the part of the forearm facing up and a contraction in the part of the forearm in contact with the bench. Curl the weight up with your wrists and forearms until your palms are parallel to the floor or facing in toward you. That's one rep. Repeat that motion for three sets of 15 repetitions.
Supinated curls begin in the same position as the pronated curl, except this time your palms should face the floor. The first move is a downward motion, lowering your hands and wrists below the level of the bench. You'll feel a stretch through the upper part of your forearms. Next curl the weight until the backs of your hands are facing you. That's one rep. Repeat the up and down motion for three sets of 15 reps.
The wrist extension motion develops the hinging movement in your wrists. The movement is like nailing a tack with a small hammer. Brace your forearm in the kneeling position over the bench, palms facing each other, weights perpendicular to the ground. Extend the top of the weight away from you as the bottom moves in toward the bench. Your thumbs should be angled toward the ground. In the next phase, pull the top of the weight back toward you. Continue the tapping motion for three sets of 15 reps.