Forearm Weightlifting Exercises for Baseball

Having strong forearms can help a baseball player improve his hitting game. Training with weights can not only increase a ball player's bat speed but also help him throw the ball harder in the field. Many players work with a strength coach during the off-season, structuring a weightlifting routine to improve any weak areas in a player's game. Let's take a look at some exercises that can improve forearm strength.

  1. Barbell Reverse Wrist Curls

    • To perform barbell reverse wrist curls, place small weighted plates on a barbell and hold it using an overhand grip with your hands should width apart on the bar. Sit down on a bench, lean over and rest the back of your forearms on top of your legs, with the barbell just past your knees. To start the exercise, raise your hands toward the ceiling but do not lift your arms off of your legs. Lower your hands past your knees to finish the first repetition. Continue this movement 10 times. If the barbell is too heavy, remove some of the plates before you start the next set. Try to do at least three sets of barbell reverse wrist curls each time you workout your forearms.

    Barbell Reverse Preacher Curls

    • To perform barbell reverse preacher curls, you must have a preacher curl weight bench. A preacher curl bench is angled so that it takes the stress off of your lower back. Place a barbell in the bench supports, and add weighted plates to each side. Sit down on the preacher curl bench, reach across the angled pad and place your hands on the bar at shoulder width. To work the forearms, you need to have an overhand grip on the barbell. To begin the first repetition, lift the bar until your fists point straight up, then lower it back down to just in front of the weight supports to finish the repetition. Do at least three sets of 10 repetitions and make adjustments to the amount of weight on the bar if necessary.

    Seated Dumbbell Wrist Curls

    • To perform seated dumbbell wrist curls, select two dumbbells from the weight rack, and then sit on the end of a weight bench. Lean forward and turn your hands so that your palms are facing up. Place the back of your wrists on the end of your legs, ensuring the dumbbells are just past your knees. To begin the exercise, curl the dumbbells toward you, but do not lift your arms off of your legs. To finish the repetition, curl the dumbbells away from you until your hands are parallel to the floor. Try to do three sets of 10.