Bodyweight-forearm-exercises

17 + best bodyweight forearm exercises [Get bigger & stronger muscles]

Want to know what are the best and effective bodyweight forearm exercises

Do you want to build bigger and stronger forearms just by using your body weight at home – without any equipment?

If you have a pair of dumbbells, then can you build forearm muscles at home using only dumbbells? – If yes then how?

If all these are your doubts and questions then make sure to read this article till the end.

After reading this article, I am pretty sure that all your doubts and questions will get cleared.

So sit back, relax and enjoy reading this article. Trust me it will help you a lot.

If you want to build bigger and stronger arms, then you have to regularly train your forearms, along with your bicep and tricep muscles.

Keeping that in my mind, at the end of the article I will also provide you with an effective bodyweight forearm workout plan and routine.

You can easily do all those workouts at your home, and build muscles in your forearms by staying in your comfort zone, I mean at home.

So are you excited?

Let’s begin now…..

So before jumping on the forearm exercises, let’s understand a little bit about our forearm muscles. Right? – How it works and all.

Anatomy of the forearm muscles

Our forearm muscles are mainly divided into 3 groups:-

Ok now let’s understand about these 3 muscle groups in our forearm.

Brachioradialis

It is a muscle group in your forearm that helps to flex your arms.

This muscle mainly works when you bend your elbow and raise your forearm.

For example:- If you’re doing a hammer curl or anything like that.

And brachioradialis is the most bigger and noticeable muscle in your forearm.

Wrist extensor

This muscle mainly works when you keep your forearms in front of you and turn them so that your palms are facing downwards – Facing the floor.

This position is called pronation of the forearms.

The Wrist extensor works when you do overhand grip wrist curls or reverse wrist curls.

Wrist flexor

The wrist flexor is the opposite of the wrist extension.

This muscle mainly works when you keep your forearm in front of you and turn them so that your palms are facing upwards – Towards the sky.

This position is called the supination of the forearms.

The wrist flexor mainly works when you do underhand grip wrist curls.

The reason behind knowing the functions of forearm muscles is that – you can hit all the muscle groups in your forearm, just by changing the angles and hand positions of the exercises.

By seeing the hand positions of all the exercises, you will be able to understand which exercise is for which muscle group in your forearm.

Ok before starting all the bodyweight forearm exercises, let me clear one confusion that may be revolving around your mind.

Can I build bigger forearms at home without using any equipment or weights?

Yes, you can build bigger and stronger forearms at home – just by using your body weight and following the proper exercises, techniques, and workout plan.

Isn’t it great?

So keep reading till the end – To know all the secrets.

Ok, now let’s dive into our main topic 

Best bodyweight forearm exercises at home – No equipment

So, here are the top 17 bodyweight forearm workouts that you can easily do at your home and build massive forearms.

Wrist flexion against the wall

It is a great bodyweight exercise to do for your forearms.

As the name suggests wrist flexion, this exercise mainly works your wrist flexor muscle in your forearm.

To perform this exercise you just need a wall. By placing your palm on the wall you will push yourself with your fingers.

How to do 

• Place your palms (like pushup position) on the wall shoulder-width apart.

• Now take a few steps away from the wall, so that your hands are fully extended.

• keep your whole body straight – head up, chest up, back straight, legs straight.

• Now by keeping your hands straight, push up with your fingertips and then go back. 

• You will feel the stress in your forearms, which means you are doing right.

• Do it in a slow and controlled form.

• While doing this exercise, make sure that you are focusing on contacting your forearm muscles, rather than just doing it to complete the reps.

Pro Tip:- To make this exercise harder, you can lower the position of your hands – place your hands lower than before and lean more towards the wall.

Dead hanging

To perform this exercise you will need a pullup bar or something on which you can hang up.

This bodyweight exercise is mainly to increase the grip strength of the forearm.

How to do 

• Take a grip on the pull-up bar – shoulder-width apart.

• Grip tight and hang there as long as you can hang.

• After hanging for a few seconds you will feel the burn in your forearm muscles. That means you are doing great. 

• Don’t loosen your grip, always try to grip as tight as possible as you can.

Pro tip:- While hanging you can also swing your body back and front, to make the exercise harder.

Towel grip pullup

As the name suggested towel grip pullup, you will do pull-ups using a towel.

To perform this exercise you need a thick towel and a place where you can hang the towel.

This is a great bodyweight exercise to improve your grip strength of the forearms.

For beginners, this exercise may be difficult to perform, as it requires a lot of grip and forearm strength.

How to do

• Take a thick towel and hang it up on a pull-up bar so that you can easily grab it with both hands.

• Now grip the towel tightly with both hands and pull your body up and slowly back down.

• See, you will feel that stress in your forearm muscles.

• Do it in a controlled form for better tension in your forearms.

Pro tip:- To bring more tension to your forearm muscles, just twist your wrist a little bit while pulling up.

Towel grip inverted rows

Now in this exercise, you will perform inverted rows using a towel.

To do this workout you also need a thick towel and a bar or something on which you can hang the towel and perform this exercise.

This bodyweight workout is also to improve the grip strength of your forearm muscles. 

If you can’t do towel grip pullup, then you can try this workout.

It’s the easier version of the towel grip pull-ups.

How to do

• Find a bar or something on which you can hang the towel and perform the workout.

• The bar height should be lower than your height (almost near your waist level or a little bit above)

• Now hang the towel in the bar so that you can easily grip it with both hands.

• Now go under the bar, grip the towel tightly, keep your body and legs straight – and do pull-ups.

• Do it in a controlled form for better tension in your forearms.

• To make more tension on your forearms, just twist your wrist a little bit while pulling up and then slowly come back down.

Pro tip:- To make this exercise more difficult you can place your legs on a bench, chair, or something on an elevated surface.

Cherry pickers

To perform this workout you don’t need any equipment.

You will just use your palms, that’s it.

How to do

• Stand straight and raise both hands on your sides – keeping it straight.

• Now squeeze your both palms tightly and release them.

• While releasing, fully open your palms and stretch them.

• Always focus on the contraction of your forearm muscles, rather than just doing it to complete the reps.

Wrist elevator or wrist flexion on the floor

The wrist elevator is a great exercise to hit your wrist flexor muscle in your forearm.

This exercise is very similar to the wrist flexion against the wall.

Here you will perform this workout on the floor.

It is also one of the best bodyweight forearm exercises that you can easily do at your home without any equipment.

How to do

• Go in a pushup position and place your hands shoulder-width apart.

• Keep your hands straight.

• Lift your body with your fingertips, by pressing it on the floor and slowly come back down.

• Don’t lean your body forward.

• Try to keep your whole body in a straight-fixed position while performing this workout – only your fingertips will be moving.

• Do it in a slow and controlled form and always focus on contracting your forearm muscles while pressing up.

Wrist curls with leg

Wrist curl with the leg is one of the best bodyweight forearm exercises that you can do at your home without any equipment.

In this exercise, you will perform a wrist curl using your leg.

This workout mainly targets the wrist flexor muscles in your forearms.

How to do

• Sit on a chair or a bench and lift your left leg on the right leg knee.

• Now with your right hand grab the left leg at the bottom – near the ankle area.

• Grab your leg tightly (near the ankle area) and do curls – up and down.

• Contract your forearm muscles at the top and stretch at the bottom.

• Do it in a controlled form and repeat the same process on the other side also.

Reverse wrist curls

To perform this exercise you will just need a water bottle. 

If it is full of water then it’s much better.

This exercise targets your wrist extensor muscles of the forearms.

How to do

• Grab the water bottle with both hands – Overhand grip (palms facing downwards).

• Now curl your wrist up and down, slowly in a controlled form.

• Hold tightly and focus on contracting your forearm muscles at the top.

• Then come down slowly and stretch your forearm muscles at the bottom.

Inner wrist curls

It is one of the best bodyweight exercises that you can easily do at your home or anywhere without using any equipment.

Inner wrist curls mainly target the wrist flexor muscles in your forearm.

How to do

• Stand straight, keeping your hands facing down to your sides.

• Squeeze your palms tightly and make a fist.

• Now curl your wrist inward and contract your forearm muscles at the top and release it.

• Always try to focus on contracting your forearm muscles, rather than just doing the reps to complete it.

Forearm press from leaning forward

To perform this exercise you don’t need any equipment.

You just need your body weight, that’s it.

This bodyweight exercise mainly targets the wrist flexors muscles in your forearm.

For beginners, this exercise may be tough to do.

But still, they can perform by doing some changes in the exercise. So let’s see how?

How to do

• Go in a pushup position and place your hands shoulder-width apart.

• Keep your whole body straight and tight.

• From the pushup position start leaning forward slowly.

• Now when you start leaning forward to an extent – push back your body only with your forearm’s, power (by pressing your fingertips on the floor).

• While performing this exercise your whole body must be straight. 

• You will not move anything, rather than just leaning forward and pressing back.

• Do it in a slow and controlled form and focus on using your forearm muscles more.

Pro tip:- If you find this exercise very difficult, then bend your legs, keep your knees on the floor and perform it.

Outer wrist curls

It is also one of the best bodyweight forearm exercises that you can do at your home with any equipment.

It is almost similar to the outer wrist curls.

This workout also targets the wrist flexor muscles in your forearms. I would say even more than inner wrist curls.

How to do

• Stand straight, keeping your hands facing down to your sides.

• Squeeze your palms tightly and make a fist.

• Now turn your hand outwards, so that your knuckles are facing each other.

• From that position curl your wrist up and down.

• Contract your forearm muscles properly at the top and do it in a controlled form.

• Always try to focus on contracting your forearm muscles, rather than just doing the reps to complete it.

Crab walk

Crab walk is an exercise in which you will walk with your hands and legs by facing above – facing towards the sky.

This exercise is mainly done for the mobility of the joints in your body.

But it is also a great workout to increase the strength, mobility, and flexibility of your forearms.

How to do

• Sit on the floor with your knees bent at 90° – keep your feet flat on the floor hip-width apart.

• Place your palms flat on the floor – on your sides of the body.

• Now push your body up in the reverse table position with the help of your legs and arms.

• Your feet should be in a straight line from your knees to the floor and also keep your arms straight.

• Now from that position perform the crab walk with your legs and hands.

• Walk slowly and in a controlled form and keep coordination in between your legs and arms while walking.

Fingertip pushups

As the name suggests, fingertip pushups – here you will perform push-ups with the help of your fingertips.

Fingertip pushup is one of the best bodyweight forearm exercises that you can easily do at your home without any equipment.

It is a great exercise to improve the overall strength of the fingers and forearm muscles.

For beginners, this exercise may be difficult, but don’t worry, I have a solution for you to make it easy.

How to do

• Go in a pushup position keeping your palms shoulder-width apart.

• Now without keeping your palms flat on the ground, hold your upper body weight at your fingertips.

• Now do push-ups – holding your upper body weight in your fingertips.

• Do it slowly and in a controlled form.

Pro tip:- If you find this workout difficult, then you can bend your knees – keep them on the floor and do push-ups.

Palm squeeze

As the name suggests palm squeeze – here you will squeeze your palms by grabbing at each other.

This exercise is mainly to improve the grip strength of the forearm muscles.

How to do

• Stand straight and grab both palms to each other.

• Grip tight and squeeze your both palms as hard as you can.

• Do it until you feel fatigued in your forearm muscles.

Wrist hammer curls with a chair

It is one of my favorite and best forearm exercises that you can do at your home.

In this exercise, you will do a wrist hammer curl with a chair.

This exercise mainly targets the brachioradialis muscles in your forearm.

How to do

• Get a chair and lie down in front of it – facing the floor.

• Place your forearms on the floor properly.

• Now, grab the front legs of the chair and lift a little bit off the floor. 

• As a chair has 4 legs- You will lift only 2 front legs of the chair and the rear 2 legs will be resting on the ground.

• Grip tight and curl your wrist up and down in a hammer position.

• When you curl up you should lift the rear 2 legs of the chair, which is resting on the ground, and curl down slowly.

• You will feel that stress in your forearm muscles, which means you are doing great.

• Do it in a controlled form and focus on contracting your forearm muscles.

Wrist 180° rotation

In this exercise, you will do 180° rotation with your wrist.

It is one of the best bodyweight forearm workouts that you can easily do at your home without any equipment.

How to do

• Stand straight and raise your hands straight in front of your body.

• Now squeeze your palms tightly – make a fist and rotate them in a 180° position.

• You will feel that contraction in your forearm muscles.

• Always focus on your forearm muscles while rather than just doing it to complete the reps.

Fingers switching

This exercise is almost like fingertip pushups.

In fingers switching you will switch your fingers one by one from the pushup position.

How to do

• Go in a pushup position keeping your palms shoulder-width apart.

• Now push your body up with the help of your fingertips one by one.

• Do it in a controlled form and always focus on your forearm muscles.

• Keep your whole body straight and still while performing this exercise – only your fingers should be moving.

Pro tip: If you find this exercise difficult, you can bend your legs, keep your knees on the floor, and perform finger switching.

Ok, these are all forearm bodyweight exercises that you can do at home without any equipment.

So now, if you have a pair of dumbbells available at your home and you are confused about how to train the forearms.

Then to clear your confusion, I have chosen the top 5 exercises with dumbbells that you can easily do at home.

So keep reading till the end. There is also a forearm workout plan waiting for you.

Top 5 forearm exercises that you can do with dumbbells at home

If you have a pair of dumbbells at your home then that’s great.

Here I will show you the top 5 forearm exercises that you can do with dumbbells at home.

Dumbbell wrist curls

It is one of the best and common forearm workouts that you can do with dumbbells at your home.

This exercise mainly targets the wrist flexors muscles in your forearm.

How to do 

• Get your dumbbell and sit on the bench.

• Hold the dumbbell in an underhand grip (palms facing the sky).

• Place your wrist on the knees in a position that you can comfortably do wrist curls or up and down movement with your wrist.

• Grip tightly and curl the dumbbell up and slowly release it down in a controlled form.

• Contract your forearm muscles at the top and stretch at the bottom.

• Always keep your body straight while performing the exercise.

• You can perform this workout with a single hand or double hand at a time. It’s your choice.

Reverse dumbbell wrist curls

This exercise is very similar to dumbbell wrist curls.

The only difference is that here you will do wrist curls by holding the dumbbell in an overhand grip.

This is a great exercise to develop the wrist extensor muscles in your forearms.

How to do

• Just like you did in the wrist curls – grab the dumbbell, sit on a bench.

• Hold the dumbbell in an overhand grip (palms facing downwards).

• Place your wrist on the knees in a position that you can comfortably do reverse wrist curls or up and down movement with your wrist.

• Grip tightly and curl the dumbbell up and slowly release it down in a controlled form.

• Contract your forearm muscles at the top and stretch at the bottom.

• Always keep your body straight while performing the exercise.

• You can perform this workout with a single hand or double hand at a time. It’s your choice.

Wrist hammer curls

As the name suggests, hammer curls – here you will do wrist curls in a hammer position by holding the dumbbell.

This exercise is mainly to train the bigger muscle group in your forearm – Brachioradialis.

It is one of the best forearm exercises that you can with dumbbells at your home.

How to do

• Grab the dumbbells in a hammer position and stand straight.

• Keep your hands in front of you –  in front of your body.

• Now slowly curl your wrist up and release it down in a controlled form.

• Contract your forearm muscles at the top and stretch at the bottom.

• Don’t forget to keep your body straight and planted while performing the exercise.

• You can perform this workout with a single hand or double hand at a time. Whatever makes you comfortable, go with it.

Dumbbell wrist rotation

As the name suggests dumbbell wrist rotation, here you will do wrist rotation using the dumbbells.

This is an effective exercise to increase the strength and mobility of your forearm muscles.

How to do

• Grab the dumbbells and sit on a bench or a chair.

• Hold the dumbbell in a hammer position tightly.

• Place your wrist on the knees in a position that you can comfortably do wrist rotations.

• Grip tightly and rotate the dumbbell in 180° position in a controlled form.

• While rotating it, always focus on the engagement of your forearm muscles.

• Always keep your body straight while performing the exercise.

• You can perform this workout with a single hand or double hand at a time. It’s your choice.

Reverse curl with dumbbells

It is one of the best exercises for your forearm muscles that you can easily do at your home using dumbbells.

This exercise mainly targets the Brachioradialis – The bigger muscle group in your forearm.

How to do it

• Pick up the dumbbells and stand straight.

• Bring the dumbbells in front of your body and grip them in an overhand grip.

• Now curl both dumbbells up together and hold them there for a second – then back down slowly.

• Squeeze and contract your forearm muscles at the top for a second, then come back down slowly.

• While performing the exercise keep your body straight and avoid swinging.

• Focus on engaging your forearm muscles,  rather than just doing it to complete the reps.

Pro tip:-  Breathe in – when you curl the dumbbells up. Breathe out – as you lower the dumbbells.

Bodyweight forearm workout plan and routine

Monday

Forearm ExercisesTime
Towel grip pull-ups30-45 seconds
Inner wrist curl45-60 seconds
Reverse wrist curl45-60 seconds
Wrist curl with leg45-60 seconds
Wrist flexion against the wall45-60

Note:- No rest in between all the 5 exercises, do back to back

Take 1 minute of rest after completing all the exercises. And again repeat it for 4-5 times total.

Wednesday

Forearm exercisesTime
Dead hanging45-60 seconds
Fingers switching45-60 seconds
Forearm press from leaning forward45-60 seconds
Outer wrist curls45-60 seconds
Cherry pickers45-60 seconds

Note:- No rest in between all the 5 exercises, do back to back

Take 1 minute of rest after completing all the exercises. And again repeat it for 4-5 times total.

Friday

Forearm exercisesTime
180 wrist rotation45-60 seconds
Inverted grip towel pull-ups30-45 seconds
Fingertip push-ups30-45 seconds
Wrist hammer curl with a chair45-60 seconds
Crab walk45-60 seconds

Note:- No rest in between all the 5 exercises, do back to back.

Take 1 minute of rest after completing all the exercises. And again repeat it for 4-5 times total.

You can increase or decrease the time of the workouts according to your strength and stamina.

With any workout, if you want to build muscles then you need to focus more on:-

  • Proper form
  • Range of motion
  • Proper contraction of muscles
  • Focusing on every single rep (Mind muscle connection)

Rather than just doing it to complete the reps and sets. 

That’s the key to muscle building.

You can add this forearm workout plan at the end with any of your training routines.

Conclusion

After reading this article I hope now you got all your answers and cleared your all doubts.

All the bodyweight exercises which I have listed here train all the 3 heads of your forearm muscles.

Add all these workouts into your daily training routine, and you will surely be able to get bigger and stronger forearms – just by staying at your home.

If you have a pair of dumbbells available at your home, then it’s a cherry on the cake.

Both the bodyweight and dumbbell forearm workouts are equally effective and train all the heads of the forearm muscles.

So train hard, eat a proper diet, give enough rest to your body and see the amazing results.

That’s all for today.

I hope this article helps you a lot and find it very informative. 

But still, if you have any questions left in your mind, then feel free to ask me in the comment section below.

I will reply to you back.

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Thank you!!! Take care – Bye.

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