At Home Exercise for Strong Forearms.

Holy forearms.

Strong forearms aren’t just sexy – they’re functional.

When perform repetitions with barbells or dumbbells, some exercisers may notice that it is their grip strength (rather than the muscle being worked) that fails first. In other words, just holding onto the weights may be the greatest challenge – not the exercise itself.

Whenever I go rock climbing, I’m always impressed with the forearms of frequent climbers. Since grip strength is a necessity in climbing, their forearms are developed and bulging. It’s that sexy construction worker look.

In reading a recent article about climbing, the author recommended a very simple but highly effective exercise to build grip strength and forearm muscles. It only requires a tennis ball. I loved it so much that I wanted to share it with you. You can do it at home – or even at the desk while working.

In one hand, squeeze a tennis ball 20 times. Pause and repeat for two more sets.

Then, squeeze the ball between your thumb and pointer finger 20 times. Do this with each finger individually.

Switch hands, and repeat the whole series.

That’s it. But it’s not as easy as it sounds – and your forearms will be burning. Nonetheless, it’s a very effective way to build the grip strength that’s necessary for effective free weight training.

About Davey Wavey

Davey Wavey is a certified personal trainer and YouTube sensation with more than 250 million video views. For Davey's fitness tips and secrets, sign up for his free monthly newsletter - or download any of his affordable and effective workout programs.


  1. I’m gonna try that tennis ball exercise. My forearms started to burn just reading it.

  2. You’ve got great insights about workout programs, keep up the good work!

  3. Dennis Oliver says:

    I am a rock climber too. My arm strength comes from tiling for a living. Talk about repetitive use of forearms. 5 days a week, 8 hours a day. The tennis ball workout is good. Take it easy to begin with or there could be tendonitis issues. Cold packs and stretching help with that.

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