How to Use Dumbbells to Strengthen Forearms to Play Tennis

Having strong forearms is part of getting that killer tennis forehand and serve, and strength training can help. A simple set of dumbbells will allow you to do a number of exercises that strengthen the muscles of the forearms. Try these exercises two to three times a week, giving your muscles at least a day's rest in between.

Instructions

    • 1

      Sit in a chair with sturdy armrests and grasp a dumbbell in each hand, palms facing upward. Keep your forearms on the armrests, but allow your hands to hang over the edge. Grip the dumbbells firmly and then raise your palms toward you, creating tension along the inside of the forearm. Lower your wrists and palms back to the starting position, opening your hand slightly to allow the dumbbell to roll across your palm. Tighten your grip as the dumbbell nears your finger creases, and then roll your wrist back toward you once again. Repeat the exercise with each hand 12 to 15 times.

    • 2

      Continue holding a dumbbell in each hand as you rest your forearms on the armrest, but this time face your palms toward the floor, allowing the dumbbell to pull your hand as far downward as it will go with the forearm still on the armrest. Flex your forearm and move your wrists and hands upward, creating tension in the top of the arm. Repeat the exercise 12 to 15 times with each hand.

    • 3

      Lie on your side on the floor, placing your lower elbow on the floor and then either resting your head on the corresponding hand, or allowing the lower forearm to rest along the floor for stability. Grasp a dumbbell in the upper hand, resting its corresponding elbow near your upper hip and pointing your forearm parallel to the floor and at a 90-degree angle from the rest of your body. With your hand near one "ball" of the dumbbell, slowly and carefully twist your wrist in one direction and then the other, creating tension in your forearm. After 12 to 15 repetitions, move your hand near the other "ball" of the dumbbell and repeat the exercise. After 12 to 15 repetitions, switch sides to work the other forearm.