In a forward fall, the majority of the impact energy is absorbed by the elbow joint and shoulder joint. This study examines the effect of the impact strategy on the energy absorption distribution between the two joints during the impact phase of a forward fall. Twenty healthy young male subjects with an average age of 24 years participated in a series of forward fall experiments. The kinematics and kinetics of the upper extremity and the impact forces at the elbow joint and shoulder joint are investigated for three impact strategies, namely elbow dominant, intermediate, and shoulder dominant. The energy absorption ratio and pain score of the elbow dominant group are significantly lower (Energy absorption ratio: p = 0.011, pain score: p = 0.012) than the corresponding values of the intermediate and shoulder dominant groups. The low energy absorption ratio of the elbow dominant group indicates a more uniform distribution of the impact energy between the elbow joint and the shoulder joint. This implies that elbow flexion provides a beneficial damping effect during impact, and therefore reduces the energy absorbed at the shoulder joint. Overall, the results suggest that the elbow dominant impact strategy is optimal for forward falls. The results can aid the development of an effective impact strategy for minimizing the risk of upper extremity injuries due to forward falls.