Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Get into a comfortable position.
Lift one forearm while the other rests.
Alternate sides, following Frank's rhythm.
Safety notes
- If you feel discomfort in your elbow or wrist, stop and rest.
- Move slowly, without forcing the joint.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor← this video
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case
This exercise works your forearms gently, one side at a time. It is a simple movement you can do at your own pace, with no rush. Ideal for keeping your arms active in everyday life.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty-three: alternating forearm raises. One, two, three, four, five, six, seven, eight, nine, ten, eleven and…
Related videos
Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Watch the video
Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
Watch the video
Exercise 25
Side raises with weights
Raising and lowering your arms out to the sides with weights to strengthen your shoulders and arms.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.