Golf requires sudden exertions of the upper body. Furthermore, the key to a better golf game is a great off-the-course fitness program that creates strength and mobility for your upper body particularly the arms; to execute a perfect swing.
Casual golfers focus on strengthening the core muscles alone. However, adding arm strengthening exercises to your golf weight training program will help you develop the quickness and explosiveness needed to cover more distance. In addition, this will enhance a powerful and accurate swing.
If your goal is to have more control with your chip or pitch shots, strengthening your forearms will help you achieve that. A great golf arm exercise routine engages your forearm, elbow, and upper arm muscles.
Also, there is a high potential for elbow injury (golfer’s elbow) due to the repetitive nature of golf. It is therefore important that this area is kept strong.
In the upper arm, the two major muscle groups are the biceps and triceps. Strengthening your biceps will help promote stability in your swings. On the other hand, working on your triceps is not only important for force generation during the downswing, but also to help slow the club down during the follow-through.
Interestingly, I have selected ten general arm strengthening exercises to consider for your golf training program. All of which are critical to high quality and powerful golf swings.
For each exercise, I’ll explain why you should be doing it, the equipment you’ll need, and how to perform it.
Let’s dive in!
10 Arm Exercises For Golfers
- Push-ups strengthen and benefit your triceps and biceps while improving your chest muscles. It helps you to cover more distance by improving muscle strength.
- No equipment is required for this exercise. All you need is a flat surface. Besides, you could make use of a yoga mat or any other surface that is not slippery.
- Get on the mat. Your hand’s position should be a bit wider than the shoulder’s.
- Stretch your legs to the back so that you are balanced on your hands and toes.
- Your body should be in a straight line from head to toe, there should be no sagging in the middle.
- Your feet could be positioned close together or a bit wider depending on what suits you most.
- Make sure you contract your abs and tighten the core by pulling your belly button toward your spine before starting any movement.
- Breathe in, as you slowly bend your elbows so that they are positioned at a 90-degree angle.
- Breathe out, as contract your chest muscles and pushing back up to the starting position.
- Repeat for as many repetitions as your workout routine requires.
#2 Biceps Curls
- Do you want to strengthen your forearm, and biceps muscles? This is for you!
- Bicep curls help you develop the stability to make powerful swings.
- You’ll need a pair of dumbbells to achieve this exercise.
- Stand or sit tall with your feet about hip-width apart.
- Bend your elbow and raise the weights so that the dumbbells approach your shoulders.
- Your elbows should stay very close to the ribs. Breathe out while lifting.
- Lower the weights to the starting position.
- Do 8–10 curls, then rest and repeat the procedure in one or two more sets.
#3 Rotational Incline Curls
- Rotational incline curls help you build the biceps and triceps. It’s designed to also target the chest and shoulders. It allows for a wide range of motion and swing speed.
- Importantly, you need two dumbbells and an incline bench for this exercise.
- Place your dumbbells on both hands. Rest your back on the incline bench. Also, place your hands at your arm’s length.
- Move your elbow near your torso. Make sure your arms are facing forward.
- Place your upper arms in a stable position. Then, curl the dumbbells forward while exhaling.
- Only your forearms should be moving. Continue the same process till you can feel your muscles contract when they are at the shoulder level.
- Stay in that position for a few seconds. Slowly lower down your dumbbells while inhaling.
- Repeat the procedure at least 12 times.
#4 Lateral Raise
- With the lateral raise, there is a building of your biceps and other parts of your upper body like your; shoulder muscles and deltoids. It improves your force generation through muscle stability. Equipment You’ll need two dumbbells for this exercise.
- Stand or sit with a dumbbell in each hand at your sides.
- Your back should be straight, brace your core, and lift the weights slowly to the side so that your arms are parallel with the floor, with the elbow slightly bent.
- Lower them back down, again in measured fashion – you’ll find it difficult if you avoid speeding up.
- Do not raise your shoulder blades during the rep – maintain your focus on the delts.
- Complete 10-12 reps with perfect form.
#5 Bench Press Exercise
- The bench press exercise is a classic exercise to build the triceps, pectorals, and shoulder. It will help you to make powerful golf swings by improving your muscle strength. An equipment Barbell (additional weights optional) and a bench is needed for this exercise.
- Lie on the bench, with your feet flat on it.
- Hold the barbell with both hands, with your palms facing down toward the floor.
- Inhale, and place the barbell a little wider than your chest. This is the starting position.
- While you exhale, push the barbell upward, keeping your elbows slightly bent.
- Lift the barbells and hold them in the air for a few seconds. Return it to its position.
- Repeat this procedure for a minimum of 5 sets.
#6 Resistance Band Curls
- It works the biceps and the forearm. It improves your flexibility and swing speed.
- Resistance band curls require no equipment. You only need a resistance band. The resistance band is stretchy which makes it easier for you to pull.
- Stand with your feet on the resistance band. Hold the handles with your palms facing forward.
- Curl your hands up to your shoulders, squeeze your biceps while the elbows are next to your sides.
- Return arms down to starting position.
- Repeat the same procedure for a minimum of 12 sets.
#7 Overhead extension
- Overhead extension strengthens the triceps muscle. It helps you develop the speed and strength needed for a proper golf swing.
- You’ll need a bench and a dumbbell for this exercise.
- Sit or stand on a bench. Make sure your back is straight. Hold one dumbbell with both hands by the handle.
- Raise the dumbbell straight over your head to start.
- Bend your elbows so that the dumbbell is positioned lower, behind your head.
- Lift the dumbbell back to its starting position.
- Extend your palms down on the floor and your fingers forward.
Pro Tip: Make sure that your fingers are on the same level as your torso.
- Hand walks prevent “golfer’s elbow” and reduces the risk of a shoulder injury. It strengthens your elbow and shoulder.
- No equipment is needed to perform this exercise.
- Bend your body so you’re on all fours.
- Walk your hands out into a pushup position. Make sure you keep your knees straight while you walk your toes toward your hands.
- When you’re beginning to feel a stretch, walk your hands back out.
- Repeat for a minimum of 10 reps.
#9 Triceps Kickbacks
- The tricep kickback will tone your triceps muscles in the back of your upper arm. It also strengthens the elbow. It improves swing flexibility.
- Dumbbells are the easiest to use for this exercise.
- With a dumbbell in each hand, stand with your knees bent and make a slight forward lean.
- Keep your back straight. Furthermore, bend your dumbbell-holding arm; 90 degrees at the elbow. Ensure your triceps align with your back and your biceps perpendicular to the floor.
- Make sure you engage your core, triceps, and hinge at the elbow, lift the dumbbell up and down as you keep your arm straightened.
- Allow your triceps to stay still; only your elbow should move. Move the weight upward until your arm is straight, stay still, then lower back to 90 degrees. You’ve done one rep!
- Repeat the same procedure at least 12 times.
#10 Concentrated Curls
- Concentration curls is an exercise that solely focuses on your biceps. Having strong biceps will improve your stability to make perfect swings.
- To do this, you will need a bench and a dumbbell.
- Sit on a bench that’s set at a height so your knees are positioned at 90° with your feet on the floor.
- Hold up a dumbbell in your right hand and position the back of your upper right arm on the inner part of your right thigh.
- Your arm should be extended holding the weight off the floor.
- Slowly curl the weight up, only moving your forearms – the position of your upper arm on your thigh will help you keep it still during the exercise.
- At the top of the move, pause for a beat and squeeze your biceps, then slowly lower the weight back to the start.
- Do all your reps on one arm, then switch to the other.
Pro Tip: Your back and chest must be in an upright position.
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