Biceps Training for Tennis Players – Build Power and Stability

If you think tennis is all about legs and core, think again. Your biceps help you snap the racket, lock in a serve, and keep a firm grip during long rallies. Strong arms also lower the risk of elbow strain, so a few focused exercises can make a big difference on court.

Why strong biceps matter on the court

When you swing, the biceps work alongside the forearm muscles to accelerate the racket. A powerful forehand or a sharp serve often starts with a quick elbow extension. If your biceps are weak, you’ll feel the strain in your shoulder or wrist, and your shot speed will suffer. Players who train their arms report steadier strokes and less fatigue in long matches.

Key biceps exercises for tennis

Below are three simple moves you can add to your routine. No fancy equipment needed – a pair of dumbbells or even a water bottle will do.

1. Alternating dumbbell curl
Stand with feet shoulder‑wide, hold a weight in each hand, and curl one arm while keeping the other down. Rotate the wrist so the palm faces up at the top of the lift. Do 3 sets of 12 reps.

2. Hammer curl
This variation mimics the grip you use for a forehand. Hold the weights with palms facing each other, lift, and lower slowly. The neutral grip hits the brachialis muscle, adding bulk to the upper arm. Aim for 3 sets of 10‑15 reps.

3. Body‑weight chin‑up
If you have a pull‑up bar, grab it with palms facing you and pull yourself up until the chin clears the bar. This works the biceps, back, and shoulders all at once. Start with as many reps as you can, then add a second set when you feel stronger.

Keep the tempo controlled – about two seconds up, two seconds down. Rushing the movement reduces the muscle tension you need for growth.

Would you rather spend hours in the gym or a few focused minutes a day? Research shows short, consistent workouts beat occasional marathon sessions. Schedule these three moves three times a week, and you’ll notice tighter arms and a more confident swing within a month.

Remember to stretch after each session. A simple overhead triceps stretch also opens the shoulder joint, helping you maintain a full range of motion for topspin shots.

Finally, listen to your body. If you feel sharp pain in the elbow, back off and check your technique. A little soreness is normal, but sharp pain means you need to adjust the load or rest.

Give these biceps drills a try next time you finish your cardio or before a practice match. Strong arms will let you finish points with authority and keep you playing longer without the nagging ache that many players complain about.

How to build forearm and biceps with tennis elbows?
Feb 7 2023 Theodore Courtland

How to build forearm and biceps with tennis elbows?

This article provides a guide on how to build forearm and biceps strength when suffering from Tennis Elbow. It recommends exercises that target the elbow and wrist, like wrist curls and reverse wrist curls, to strengthen the muscles in the arms. It also suggests using light weights or resistance bands for resistance exercises, and using a tennis ball to massage the area around the elbow to reduce pain. Additionally, it suggests stretching exercises to help improve range of motion. Finally, resting the elbow and avoiding activities that put strain on the arm are also recommended.

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