Working on arm balances? Strengthening your forearms and fingers is crucial to help you build and maintain good form.
People often concentrate on shoulder and bicep strength when they want to do more arm balances. But your forearms and fingers play a big part in stabilising yourself, especially because they’re the foundation of inversions. Try adding these exercises to your training.
High plank with elbow rotation
A standard high plank already works the whole body. For more activation, press your fingers and palms onto the floor and start turning your elbows. This will increase mobility, awareness, and stability.
Start in high plank pose. Ensure your wrists and shoulders are in one line and your body is straight. Round your shoulders and engage your abs as you concentrate on using your arms to turn your elbows. Make the inner part of your elbows face each other, then forwards. Repeat 10 times.
High plank on your fingertips
As mentioned, the plank is already a popular full body move. You can increase forearm engagement by gripping the ground firmly. To really get them burning, create space between your palms and the floor so most of your weight is supported by your fingertips. This will maximise your forearm strength. Be sure to warm up your hands and wrists beforehand.
Find your high plank pose. Lower your knees and lift your palms slightly off the ground while shifting weight to your fingertips. Return to plank pose. Keep your body straight and hold for 30 seconds to a minute.
Push-ups with your palms facing up
Basic push-ups target the upper body, focusing on the biceps and shoulders. You do still use lots of forearm, back, core, and lower body strength to hold the pose. By flipping your hands over, you will be using more of your forearm muscles. [Note: Do not try this if you have wrist issues.]
Start on all fours. Turn your hands over so the back of your hands are on the floor with your fingers facing each other. Shift your knees back slightly. Bend your elbows to 90 degrees as you lower your upper body. Push back up. Repeat 12 times. If you have enough wrist flexibility and upper body strength, you can try it with your legs straightened.
This looks like child’s play, but it’s really harder than it seems. While it doesn’t work on explosiveness, it trains your endurance and your arms will start feeling sore after a few reps.
Hold a tennis ball or any equivalent. Straighten your arms in front of you and squeeze the ball hard. Hold for one second and loosen. Be sure to put in energy and contract your finger and forearm muscles for the best results. Repeat 50 times.
(Also read: Easy Home Exercises to Build Muscle)