Forearm Strength for Better Tennis

Ever wonder why a solid forearm can change the way you play? In tennis, the forearm does more than swing the racket – it controls spin, stabilises the wrist, and helps you stay balanced during fast rallies. If your forearm gets tired, your whole game suffers. Let’s break down why forearm power matters and how you can build it without spending hours in the gym.

Why the forearm matters in every shot

When you serve, the forearm works with the shoulder and elbow to generate speed. A weak forearm means the ball loses pace and you lose control over placement. During groundstrokes, the forearm keeps the racket face steady, so you can add topspin or slice without wobbling. Even a quick volley needs a firm grip and a steady forearm to keep the ball in the court. And when you’re at the net, a strong forearm lets you snap the racket for that crisp finish.

Besides performance, a well‑conditioned forearm protects you from the dreaded tennis elbow. Overuse of the wrist extensors strains the same muscles that power most tennis strokes. Keeping those muscles flexible and strong reduces the load on the elbow joint, which means fewer aches after a long match.

Easy forearm exercises and stretches you can do at home

Wrist curls. Grab a light dumbbell (2–5 lb) or a water bottle. Rest your forearm on a table, palm up, and curl the weight toward you. Do 12‑15 reps, then switch to the other hand. This targets the wrist flexors that help you hold the racket tightly.

Reverse wrist curls. Same set‑up, but palm down. Lift the weight toward you. This hits the extensors, the muscles most involved in tennis elbow. Alternate between curls and reverse curls for balanced strength.

Grip squeezes. Use a tennis ball or a soft stress ball. Squeeze hard for five seconds, then relax. Aim for 20‑30 squeezes each hand. This builds overall grip strength, which translates to more stable shots.

Forearm plank walkouts. Get into a high plank. Walk your hands forward a few inches, then back. The movement forces the forearms to stabilise your body, improving endurance for long rallies.

Stretch. After each session, extend one arm straight, palm down, and gently pull the fingers back with the other hand. Hold for 15‑20 seconds. Switch to palm up for the opposite stretch. Stretching keeps the muscles supple and cuts down on post‑play soreness.

Fit these moves into your warm‑up routine or do a quick 10‑minute session after practice. Consistency beats intensity – a few minutes every day will give you noticeable gains in a few weeks.

Finally, pay attention to how you grip the racket. A grip that’s too tight forces the forearm to work harder, raising the risk of injury. Hold the racket firm enough to control the ball, but relaxed enough to let the wrist move naturally. Small adjustments in grip pressure can make a big difference in forearm fatigue.

By strengthening your forearm, you’ll see more power on serves, steadier groundstrokes, and fewer aches after matches. Keep the exercises simple, stay consistent, and listen to your body. Your forearm will thank you the next time you crush a winning shot.