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Use a grip strengthener to work your forearms at the office.
Any time you perform a throwing movement in a sport, you rely on your wrists and forearm muscles. For example, you need strong forearms to set and spike in a volleyball game. If you're a climber, you need a strong grip or you'll fall off the side of the rock. You can perform specific strengthening exercises that focus on your wrists and forearms.
Sit on a sturdy chair or the end of a bench, positioning your legs slightly wider than hip-width apart.2.
Put your right hand on your right knee for support.3.
Hold a dumbbell in your left hand with an underhanded, or palm-up, grip. Position your left wrist so it rests slightly over the left knee. You should be able to flex your wrist through its entire range of motion.4.
Lean slightly forward toward your left leg while keeping your back erect.
Curl the dumbbell up toward your chest, moving only your wrist. Keep your arm stationary and against your thigh. Hold the peak position for a second.6.
Slowly lower your hand to the starting position. Perform 15 reps for two to three sets.7.
Perform reverse curls by changing your working hand's position to an overhanded or palm-down grip. Use the same form as you did for curls. Select a lighter weight for this exercise. Repeat both exercises for the right wrist and forearm.
Hold the rim of a 10-pound Olympic weight plate in each hand. Wrap your fingers around the rim of the plate. Press your thumb against the flat side of the weight plate.2.
Slowly straighten your fingers to lower the plate.3.
Close your fingers, lifting the weight as high as possible.4.
Perform three to five reps. Advance to a 25-pound plate as you grow stronger.
Attach one end of a rope to a broomstick or dowel.2.
Secure a 10-pound weight to the other end of the rope.3.
Hold the dowel with an overhanded grip, positioning the rope and weight between your hands.4.
Slowly roll the rope up, lifting the weight until it almost touches the dowel.5.
Roll the rope down, using slow and controlled motion. Repeat two to three times.
Get a spring-loaded gripper that produces medium resistance.2.
Place the device in the palm of your hand, wrapping your fingers around the side of one handle. Secure the other handle with your thumb.3.
Squeeze the gripper closed, keeping your wrist straight and firm.4.
Release the grip, repeat the exercise and then switch hands.
- Chair or bench
- Two 10-pound Olympic weight plates
- Broomstick or dowel
- 10-pound weight
- Grip strengthener
- You can replace the commercial grip strengthener with an old tennis ball. Squeezing a rubber ball or a clump of putty can be an effective exercise to condition your forearms.
- If you feel any strain or pain in your wrists or forearms during forearm strengthening exercises, lighten the load or stop the exercise.