Kneeling Forearm Curl
This is a focused forearm isolation exercise that builds strength in the wrist flexors—critical for grip strength and club control. Kneeling helps eliminate momentum and forces strict form, making it a great way to develop forearm endurance and stability. For golfers, stronger forearms mean better control through impact and reduced risk of wrist or elbow strain.
Primary Muscles Used
Kneeling Forearm Curl Instructions
- Kneel and rest your forearms on a bench and face them upwards toward you.
- Hold either a bar or a pair of dumbbells.
- Let your wrists extend all the way down, hanging off the bench.
- Curl your wrists all the way up and then slowly back down.
- Repeat.
Front View
Benefits for the Kneeling Forearm Curl
- Improves grip strength for better club control
- Builds wrist flexor endurance for repeated swings
- Enhances forearm stability through the impact zone
- Helps prevent golfer’s elbow and wrist overuse injuries
- Reinforces proper grip mechanics in the swing
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