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In golf, arm strength plays a crucial role in achieving a powerful swing: For one, strong arms not only help you generate more clubhead speed but also provide stability and control throughout your swing - the hallmarks of a formidable golfer.

Golfers need to build up their arm strength as it is also a crucial determinant of the distance and accuracy of shots taken, and prevents injuries sustained during the repeated motions during a swing.

This article includes a collated list of arm strengthening exercises tried and loved by professional women golfers - we’ve added some handy guidelines to help you make the best of these workouts.

You Need Arm Strength for Golf

Arm strength with regards to golf is measured in performance benefits and injury prevention. The strength in your arms determines how much power is transferred from your body to the golf clubhead, and subsequently to the golf ball. With insufficient arm strength, it can be challenging to generate enough clubhead speed to achieve longer shots, and maintain club control and overall stability during your swing.

Moreover, arm strength is essential for maintaining proper alignment and posture throughout the swing. Weak arms can lead to a breakdown in your swing mechanics, resulting in loss of power and accuracy. With strong arms, you can maintain a stable and controlled swing, allowing for better ball contact and improved shot accuracy.

Strong arms also enhance your overall performance on the golf course. They contribute to better grip strength, allowing you to hold the club more firmly and maintain precise control during your swing.

Not only that, arm strength is key to preventing strains and injuries. Golf requires repetitive swinging motions, which stresses joints and muscles and lead to overuse injuries. By strengthening your arms, you reduce the risk of painful golf-related injuries such as golfer's elbow and tendonitis.

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There’s obvious benefits to powering up those noodle arms, which can be achieved through some simple but recommended arm strengthening exercises - the results might not be apparent immediately, but you’ll feel the burn as you work on those specific muscles.

Bicep Curls

Bicep curls are a classic exercise that targets the muscles in the front of your upper arms. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand. Keep your back straight, and slowly curl the dumbbells towards your shoulders, contracting your biceps. Lower the dumbbells back down to the starting position to count as one rep.

Repeat the sequence for a set of 10-12 repetitions.

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Tricep Dips

Tricep dips target the muscles at the back of your upper arms in a contrasting motion to bicep curls. Start by sitting on the edge of a sturdy chair or bench, with your hands gripping the edge. Extend your legs in front of you, and slowly lower your body by bending your elbows. Keep your back close to the edge of the chair, and then push yourself back up to the starting position using your triceps. You should aim for 10-12 repetitions for starters.

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Overhead Press

Hold a dumbbell in each hand at shoulder height, with your palms facing forward. Press the dumbbells overhead until your arms are fully extended. Lower them back down to shoulder height and repeat for 10-12 reps.

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Push-Ups

Push-ups are a compound exercise that work multiple muscles, including those in your chest, shoulders, and arms. Start off in a high plank position, with your hands extended below, shoulder-width apart and your body in a straight line. Lower your body down towards the ground by bending your elbows, keeping them close to your sides. 

Brace and push yourself back up to the starting position - repeat this for a set of 10-12 repetitions.

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Hammer Curls

Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body. Curl the dumbbells towards your shoulders, keeping your palms facing each other throughout the movement. Lower the dumbbells slowly and repeat for 10-12 reps.

Use low weight dumbbells, or hold a bottle filled with water or sand for similar weight.

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Wrist Curls

Perform this low-exertion exercise by sitting on a bench or chair and holding a dumbbell in each hand with your palms facing up. Rest your forearms on your thighs and allow your wrists to hang over your knees. Curl the dumbbells towards your body, flexing your wrists. Slowly lower the dumbbells back down and repeat for 10-12 reps.

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Arm Exercise Routines of Professional Women Golfers

Professional women golfers understand the importance of arm strength to supercharge their game, and have incorporated specific arm strengthening exercises into their training routines. Push-ups, tricep extensions, bicep curls - these are a few arm exercise routines followed by professional women golfers that you can also try.

Michelle Wie's Arm Workout

Michelle Wie, a renowned professional golfer, focuses on exercises that target her arms and improve her swing. Her arm workout includes exercises like dumbbell curls, tricep extensions, and shoulder presses. She performs 3 sets of 12-15 repetitions for each exercise, gradually increasing the weight as she gets stronger.

Lexi Thompson's Arm Workout

Lexi Thompson, known for her clubhead speed and tee off distance, incorporates a variety of arm exercises into her routine. Her arm workout includes exercises like push-ups, bench presses, and cable flyes. She performs 4 sets of 8-10 repetitions for each exercise, aiming to challenge her muscles and build strength in her arms and hips.

Brooke Henderson's Arm Workout

Brooke Henderson, famed for her powerful swing, focuses on exercises that target her arms and upper body. Her arm workout includes exercises like bicep curls, tricep dips, and overhead presses, which leverages the strength and stability of her lower body.

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You’re inspired by the pros, and want to start on working out your arms and body too. Before you go all out on the six arm strengthening exercises listed above, first tick off this checklist:

1. Set Aside Specific Arm Workout Days

Designate specific days in your exercise routine to focus solely on arm exercises. This allows you to target your arm muscles and give them the attention they need to improve.

2. Warm-Up, Always

Before starting any arm exercises, it is essential to warm up your muscles properly. Engage in a five-minute cardio activity like jogging or jumping jacks to increase blood flow to your muscles and prepare them for exercise.

3. Alternate Arm Exercises

Instead of dedicating an entire day or week to arm exercises, alternate them with exercises that target other muscle groups, such as your legs or glutes. This ensures a well-rounded workout while still prioritizing arm strength.

4. Start with Light Weights

If you are new to arm exercises, start with lighter weights to avoid straining your muscles. You can try to increase the weight as your strength improves and ensure that you can perform the exercises with proper form.

5. Maintain Proper Form

Maintaining proper form during arm exercises is crucial for preventing injuries and getting the most out of your workout. Pay attention to your posture, engage your core, and perform the exercises in a controlled and deliberate manner.

6. Only Increase Intensity Gradually

Start with short repetitions and light weights - when your arm strength improves, only then can you gradually increase the intensity of your arm exercises. Simply increase the weight, the number of repetitions, or incorporate more challenging variations of the exercises.

Remember To Choose the Right Arm Exercises

Arm strength is a vital component of a powerful golf swing - there’s one known way to build arm strength, and that’s through targeted exercise. When you’re ready for these arm exercises, remember to start with lighter weights, maintain proper form, and gradually increase the intensity of your workout to really recruit those arm muscles into motion.

You can also throw in some additional exercises for variety, such as medicine ball throws or resistance band curls, band tricep extensions, and band rows. 

With consistent training and dedication, you'll notice a significant improvement in your arm strength, leading to better swings and more enjoyable rounds of golf.