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 10 Best Upper Body and Arm Exercises for Golf

Women exercises | dumbbells | upper arm exercises


Women at the Gym | Dumb bells
Image from Pexels


Okay ladies, let’s be real for a moment. You know that feeling when you watch your shots fall just short of the green, and you can’t help but feel a pang of frustration? And you feel like your arm strength could use a boost to increase your driving distance? Well then you’re in the right place. Today, we’re diving into the top 10 golf exercises that will transform your game and take it to a whole new level. 


We understand that having strong arms is just as important as having the right golf club set. That’s why I want to direct you to our previous article on the 30 Best Golf Club Sets for Women in 2023. Trust me, ladies, this article is a game-changer. We’ve done the research, tested out the clubs, and handpicked the absolute best sets out there to suit all your needs.


So here’s the deal ladies: Start by checking out our current article on the top golf exercises to strengthen those arms. Once you’ve got those exercises down and you’re feeling the burn (in a good way, of course), head back to our 30 Best Golf Club Sets for Women in 2023 article. We’ve got all the details you need to find the perfect clubs that will complement your newfound arm strength and take your game to the next level. 


Why is arm strength crucial for better golf performance?

Now, I know what you might be thinking. “Why do I need strong arms for golf?” Trust me, I’ve been there too. But let me tell you, having a solid foundation of arm strength can work wonders for your swing. By strengthening your arms, you’ll be able to unleash more force into your swing and send that ball soaring across the fairway.


Benefits of incorporating specific exercises targeting golf swing muscles

By specifically targeting the muscles used in your golf swing, you’ll not only improve your performance but also reduce the risk of injury. These exercises will strengthen your arms, shoulders, and core, giving you the stability and control you need to execute that perfect swing every time.


Alright then, now that we’ve established the importance of arm strength, let’s dive into the exercises!


1. Dumbbell Bicep Curls

Lady with Dumb bell
Image from Pexels


Alright, ladies, let’s start with bicep curls! I know, I know, you might be thinking, “What do bicep curls have to do with improving my golf game?” Well, let me tell you, they can actually make a big difference in your swing. 


When you perform bicep curls, you’re targeting the muscles in the front of your upper arm—aka your biceps (hence the name, of course). By strengthening these muscles, you’re giving yourself a solid foundation to generate power and control in your swing.


Think about it this way: the stronger your biceps, the more force you’ll be able to generate as you swing that club. And we all know that more force equals more distance. It’s like giving your swing a turbo boost!


Not only will bicep curls help you hit the ball farther, but they also contribute to better control and accuracy. When your arms are strong and stable, you’ll have greater control over the club, allowing you to make precise shots. Because let’s be real, there’s nothing more frustrating than seeing your ball veer off course.


Now, let’s talk about the proper form for bicep curls. It’s important to position your feet shoulder-width apart, which gives you a stable base. Grab a pair of dumbbells (start with a weight that feels challenging but doable), and let them hang by your sides. Slowly curl the weights up towards your shoulders, keeping your elbows close to your sides, and then lower them back down. Repeat this movement for multiple sets, and trust me, you’ll start to feel that burn in your biceps.


Now, don’t go overboard and try to lift too heavy too soon. Start with a weight that challenges you but still allows you to maintain proper form. As you get stronger, you can gradually increase the weight to continue challenging your muscles.


2. Overhead Tricep Extensions 

Lady | arm exercises
Image from Pexels


Next up we have the Overhead Tricep Extensions. When you perform this exercise, you’re specifically targeting the tricep muscles, those lovely muscles on the back of your upper arm. Strengthening these muscles will not only give you more power in your swing but also help you maintain control throughout the entire movement. And trust me, control is key when you want to send that ball soaring through the air with precision.


Here’s how it goes: you stand tall, dumbbell in hand, and raise it high above your head. Then, with control and precision, you slowly lower the weight behind your head, keeping your elbows nice and close to your ears. Finally, you extend your arms back up and repeat the whole process.

By consistently incorporating overhead tricep extensions into your workout routine, you’ll build strength, stability, and the ability to generate more force with your arms. This means you’ll have the potential to swing the club with more power and greater distance. Imagine standing on the tee, confidently launching that ball into the stratosphere. 


So, ladies, don’t underestimate the power of those tricep muscles. They may not be the first muscles that come to mind when you think about your golf game, but they play a vital role in improving your swing and maximizing your distance. Plus, let’s not forget that strong, toned arms are always a bonus, whether you’re on the golf course or off.


3. Push-Ups 

Lady | exercising | arm exercises
Image from Pexels


Ah, the push-up. The exercise that has stood the test of time. It may be simple, but don’t underestimate its power, especially when it comes to improving your golf game.


When you perform a push-up, you engage not only your chest, but also your shoulders, triceps, and core muscles. Believe it or not, these are the very muscles that play a crucial role in generating power and distance in your golf swing.


By regularly incorporating push-ups into your fitness routine, you’ll start to notice some incredible benefits. Your arm strength will improve, allowing you to generate more power in your swing. And let’s not forget about the core engagement that comes with the territory. A strong core means better stability and balance, which can greatly enhance your swing mechanics. It’s like giving your swing a solid foundation to build upon.


But here’s the thing: it’s not just about the distance. The push-up also helps improve your overall body awareness and control. As you focus on maintaining a straight line from head to toe during the exercise, you’ll develop better body alignment and posture, which can directly translate to better form and control in your golf swing.


Now, I know what you might be thinking. Push-ups can be tough, especially if you’re new to the game. But don’t worry, we all start somewhere. Start with modified push-ups on your knees or against a wall, and gradually work your way up to the full version. Consistency is key. Aim to gradually increase your reps and sets over time, and soon enough, you’ll be feeling the burn in all the right places.


4. Resistance Band Rows

Ladies exercising with resistance rubber bands
Image from Pexels


To get started, grab yourself a resistance band and find a sturdy anchor point. This could be a door handle, a railing, or even a sturdy tree branch if you’re feeling adventurous. Attach the band to the anchor and get a good grip on the handles. Now, step back until you feel that tension in the band. Keeping your elbows close to your sides, pull the bands towards your chest, squeezing your shoulder blades together. Release and repeat for an incredible back and arm workout. Trust me, your back and arms will thank you later.


But why is this exercise so important for golf, you ask? Well ladies, our arms play a crucial role in generating power and distance in our swings. By strengthening our back and arm muscles with resistance band rows, we’re setting ourselves up for success on the course.


Think about it: the stronger our arms, the more power we can generate when we swing that club. And more power means more distance. 


Not only that, resistance band rows also help improve our overall posture and stability, which are vital for maintaining a proper golf swing. Plus, let’s not forget the added bonus of toning those arms and back muscles. Who doesn’t want to rock a sleeveless golf outfit with confidence? Just be sure to start with a resistance level that suits your fitness level and gradually increase as you get stronger.


5. Medicine Ball Slams

woman with a medicine ball
Image from Pexels


Ah, medicine ball slams, the ultimate stress-busting exercise


Now, let me break it down for you. Medicine ball slams are not just a great way to let off some steam (trust me, there’s nothing quite like slamming a ball onto the ground to release some pent-up frustration), but they are also an incredibly effective exercise to improve your arm strength for longer and more powerful drives on the golf course.


When you raise that medicine ball overhead and bring it crashing down with all your might, you’re not only working your arm muscles, but you’re also engaging your core and your entire upper body. It’s a total body workout disguised as a stress reliever. Talk about a win-win!


By regularly incorporating medicine ball slams into your fitness routine, you’ll be strengthening your arms, shoulders, and upper back, which are all crucial for generating power and distance in your swing. You’ll feel a noticeable improvement in your clubhead speed, allowing you to send that ball soaring through the air.


And let’s not forget the added bonus of the core engagement! A strong core is essential for maintaining stability and balance throughout your swing. It’s like having a solid foundation for your shot, giving you that extra edge when it comes to accuracy and control.


6. Forearm Plank

Woman | Plank exercise
Image from Pexels 


Next we have the forearm plank, a classic exercise that’s as tough as sinking a 20-foot putt on a slippery green. Let me spill the beans on why this exercise is a secret weapon for improving your arm strength and driving those golf shots to incredible distances.


When you engage in a forearm plank, you’re not only working those abs to sculpt a killer core, but you’re also putting your arms to the test. By bearing the weight of your body on your forearms, you’re activating the muscles in your arms, shoulders, and upper back. 


And here’s the kicker: golf swings require serious arm and upper body strength. By regularly incorporating forearm planks into your fitness routine, you’re building up the strength and endurance in those arm muscles, giving them the power they need to generate more force and distance in your shots. Who knew a simple plank could have such a game-changing impact on your golf game?


Now, let’s talk about the core. A strong core is crucial for maintaining stability and transferring power from your lower body to your upper body during your swing. And guess what? The forearm plank is the ultimate core-strengthening exercise. As you hold that plank position, you’ll feel the burn in your abs and obliques, building the stability and control you need for an explosive swing.


Remember, consistency is key. Start with holding the plank for as long as you can, and gradually work your way up to longer durations. Oh and don’t forget to breathe!


7. Wrist Curls

Woman | dumb-bell forearm exercise
Image from Pexels


Alright, ladies, let’s talk about one exercise that can really up your golf game. I’m talking about wrist curls! Now, I know what you’re thinking, “Wrist curls? That sounds like something I’d do in the weight room, not on the golf course!” But trust me, incorporating wrist curls into your workout routine can have a big impact on your arm strength and, as a result, your golf swing distance.


So, here’s how it works. To perform wrist curls, all you need is a dumbbell and a bench. You’ll want to sit on the bench with your forearm resting on your thigh. Hold the weight in your hand, palms facing up, and slowly curl your wrists towards your body. Then, lower the weight back down and repeat. It’s a simple movement, but it targets the muscles in your forearms, which play a key role in generating power and control in your golf swing.


8. Medicine Ball Wall Throws

Woman | Medicine ball throws
Image from Pexels


Now, you might be wondering why on earth would throwing a ball against a wall make any difference to your golf game? Well, it all comes down to one thing: arm strength. You see, golf swings require a good amount of strength and power, especially in your arms, to send that ball soaring through the air with grace and precision. And that’s where the medicine ball wall throws come in.


When you consistently perform medicine ball wall throws, you’re working those arm muscles in a way that mimics the explosive power required for your golf swing. By generating force to throw the ball against the wall and catching it with control, you’re not only building strength but also improving your coordination and stability. And we all know how important stability is when it comes to nailing that perfect swing.


This exercise also helps you develop rotational power, which is crucial for generating speed in your swing. As you throw the ball against the wall, you engage your core muscles and work on that rotation that will give your swing that extra oomph. So, not only will your arms thank you, but your entire golf game will level up as well.


Of course, there’s a bonus benefit to all this wall-throwing extravaganza: stress relief. There’s just something incredibly satisfying about launching a ball against a wall with all your might. It’s like your very own golf therapy session, minus the grass and the golf clubs. 


Just remember, start with a weight that challenges you but doesn’t compromise your form. As you progress and feel comfortable, you can increase the weight for an even greater challenge. And don’t forget to warm up those muscles before diving into the throws, to keep yourself injury-free.


9. Cable Tricep Pushdowns

Woman exercising | cable triceps pushdowns
Image from Pexels


Ah, cable tricep pushdowns, one of my personal favorites! This exercise can really take your golf game to the next level. Let me break it down for you and explain why it’s so important for improving your arm strength and boosting your distance on the course.


When you engage in cable tricep pushdowns, you’re targeting those tricep muscles located at the back of your upper arm. These muscles play a key role in stabilizing your elbow joint and providing support during your swing. And we all know that a strong, stable swing equals more power and greater distance.


By attaching a resistance band to a cable machine or using a resistance band with handles, you can really hone in on those triceps. Grab the handles with your palms facing down, and with your elbows tucked into your sides, push the handles down, straightening your arms. 


How can this exercise improve your arm strength? Well, when your triceps are strong, they help to extend your arms and generate that explosive power needed to launch that ball into the stratosphere. It’s all about building that muscular strength and endurance, which will make swinging that club feel like a breeze.


Oh and cable tricep pushdowns also help with your overall stability and balance, which are crucial for maintaining proper form throughout your swing. And hey, who doesn’t want to look like a pro out on the golf course?


10. Grip Strengtheners

woman exercising | grip exercises
Image from Pexels


Now, you may be wondering why a strong grip is such a big deal in golf. Well, let me break it down for you. When you have a strong grip, it allows you to maintain control over the club throughout your swing. And trust me, control is everything in this game. It’s what separates the pros from the amateurs.


Investing in some grip strengtheners or using a stress ball is a fantastic way to improve your hand and forearm strength. Think of it as your secret weapon for leveling up your golf game. By squeezing and releasing, squeezing and releasing, you’re not only building strength in your hands and forearms, but you’re also improving your overall grip. And we all know that a solid grip equals more distance and better control.


But here’s the thing, ladies. Don’t just limit yourself to golf-specific grip strengtheners. Think outside the box! You can easily use a stress ball or even a tennis ball to work on your grip strength. It’s a fun and effective way to get those muscles firing.


Remember ladies, consistency is key, so aim to incorporate these exercises into your routine at least three times a week. And don’t forget to challenge yourself by gradually increasing the weight or reps as you get stronger. Take it slow, and remember to stay hydrated. And most important of all, be patient with yourself and trust the process. With time and consistency, you’ll be turning heads on the course and taking your golf game to new heights.

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