Pickleball Forearm Exercises

Are you ready to take your pickleball game to the next level? Whether you’re a recreational player or a serious competitor, forearm strength plays a critical role in improving paddle control, preventing injuries like pickleball elbow, and maintaining energy during long matches.

Many players overlook forearm training, but these small muscles are vital for performance, injury prevention, and consistency on the court. Let’s explore how specific pickleball forearm exercises can transform your game.

Why Forearm Strength Is Important

1. Boost Paddle Control

Strong forearms improve your ability to grip and control the paddle, giving you precision during dinks, drives, and volleys.

2. Prevent Injuries

Weak forearms contribute to overuse injuries like pickleball elbow (similar to tennis elbow) and wrist pain. Strengthening these muscles helps absorb force and reduce strain on your joints.

3. Improve Stamina and Consistency

During long rallies or matches, forearm fatigue is common. By training these muscles, you’ll maintain grip strength and paddle control, even in extended play.

Key Forearm Muscles for Pickleball

Flexors

• Located on the underside of the forearm.
• Responsible for gripping and squeezing the paddle handle.

Extensors

• Located on the top of the forearm.
• Help stabilize the wrist during backhand shots and volleys.

Brachioradialis

• Supports the elbow joint and aids force absorption during powerful serves or smashes.

Pickleball Forearm Exercises for Strength and Injury Prevention

Gym-Based Pickleball Forearm Exercises

Here are 7 effective exercises to build forearm strength and endurance:

1. Ball Squeeze

• Use a small ball and squeeze in different positions (palm up, palm down).
• Reps: 20-30 squeezes per hand. Repeat 2-3 sets.

2. Resisted Band Wrist Extension

• With a resistance band and palm facing down, pull your hand up and lower slowly.
• Reps: 15-20 per side. Repeat 2-3 sets.

3. Resisted Band Wrist Flexion

• Same as above, but palm faces upward. Pull hand up and lower slowly.

4. Dumbbell Ulna & Radial Deviation

• Hold a dumbbell at your side. Tilt the wrist so the little finger moves upward (ulna) or thumb moves upward (radial).
• Reps: 15-20 each direction.

5. Dumbbell Wrist Extension

• Support your forearm on a bench, palm facing down. Lift your hand up and lower.
• Reps: 15-20.

6. Dumbbell Wrist Flexion

• Same as above, but with your palm facing up.

7. Gripper Exercise

• Use a hand gripper to squeeze and hold for 1 second.
• Reps: 20-30 squeezes per hand.

Home or Court Pickleball Forearm Exercises (Using a Towel!)

Don’t have access to gym equipment? All you need is a towel to strengthen your forearms right after practice:

• Roll the towel tightly.
• Squeeze and twist the towel in different hand positions (palm up, palm down).
• Hold the squeeze for 5 seconds and relax. Repeat 2-3 sets.

Tip: Perform this routine post-practice to fatigue your forearms fully and maximize recovery time before your next game. Please see the exercise video below.

Benefits of Pickleball Forearm Training

When you consistently include these forearm exercises in your training program, you’ll notice:

• Better Paddle Control: More finesse on dinks, stability on volleys, and power on drives.
• Injury Prevention: Lower risk of wrist and elbow injuries, especially overuse conditions like pickleball elbow.
• Greater Consistency: Play longer matches without losing grip strength or control.

Start Strengthening Your Forearms Today

Many players are amazed at the difference these simple exercises make. Improved control, reduced fatigue, and fewer injuries can completely change how you feel on the court.

Ready to Take the Next Step?

If you’re feeling unsure about your training, check out our Pickleball-Specific Training Programs designed to help you play better, stay injury-free, and enjoy the game longer.