How to Exercise Forearms Without Equipment

Behind-the-back cable curl

  1. Hold the handle of a low pulley with your left hand, placing your right foot slightly in front of your left.
  2. Walk a few steps away from the machine.
  3. Slowly curl your arm to bring your hand up toward your shoulder.
  4. Pause here before lowering your arm to the starting position.
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Crab walk

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  1. Come into reverse tabletop position.
  2. Place your hands under your shoulders with your fingers facing forward.
  3. Align your ankles directly under your knees.
  4. Walk forward on your hands and feet for up to a minute at a time.

Dead hangs

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  1. Grip the bar and hold there for as long as possible, with your elbows slightly bent.
  2. This helps to develop grip strength and is easier than doing pullups.

What are some good forearm exercises?

I don’t think there is one specific exercise that will give you blacksmith’s forearms. But, a comprehensive workout routine might do so.

Forearms are one of the most stubborn muscle groups, yet one of the most important for overall strength development.

The good news is that you don’t need a bunch of fancy machines to train your forearms. Just some dumbbells would do the trick for you.

Now, the most important thing to keep in mind with forearm training is that they take time to grow. One big mistake a lot of people make, myself included, is impatience. Don’t expect your forearms to grow overni…

Use a wrist roller. I use one of the rollers with the thin, foam covering. I have put 30 lbs. on it. I didn’t start with 30 lbs. Start with a weight you can use. This is good for deltoids and the traps also get some activation. Grasp it with palms facing down and a slight bend in your elbows. Roll with the right hand first, pushing your finger tips back towards you. For the moment you do the roll with one hand, that arm has to support the weight. When the weight is at the top, roll it down with the opposite motion, lowering the weight by pushing your fingertips away from you. Next roll it b…


Step 1

Place your hands on the ground about shoulder-width apart, and put your feet slightly apart on your toes.

Step 2

Lower your body toward the ground until your chest and hip are almost touching it. Keep your head in alignment with your spine and hip. Tighten your buttocks to keep your alignment.

Step 3

Exhale and push yourself up. Do not stick your neck forward or hyperextend your lower back. Perform three sets of 10 to 15 reps.

Standing Wrist Rotations

Step 1

Stand with your feet about shoulder-width apart. Extend your right arm in front of you with your elbow slightly bent and your pa…

You may have noticed that having a strong grip is useful in everyday tasks like carrying groceries, opening jars, and lifting suitcases. But did you know that possessing a bone-crushing grip can skyrocket your gains in the weight room? That’s because forearm, wrist, and hand strength is essential to both lifting power and stamina.

Types of Grip Strength

There are many defined forms of gripping. Some involve primarily the hands while others also involve the wrist and forearm.

Crushing: Crushing is the action of closing the fingers against a resistance.

Pinching: Pinching is the action of graspin…

A female colleague complained to me about the difficulty of opening bottles and jars in the lab where we worked. I gave her some spring grippers I had used when recovering from a severed tendon. She used these a few times a day at work.

A few weeks later she came to me and said jokingly “This is your fault!” She had joined a women only gym and had a chart of her assessment. The forearm strength was off the scale. She often opened bottles and jars for her husband. Her forearms were not obviously bigger but her strength had increased a lot.

If it worked for her it will work for you. But don’t s…

Farmer’s walk

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To increase the difficulty, wrap a towel around the handles.

  1. Use an overhand grip to carry heavy weights or bags with your arms alongside your body.
  2. Maintain good posture, keep your chest open, and draw your shoulders down and back.
  3. Walk for 30 to 40 feet per set.
  4. Do 2 to 5 sets.

Fingertip pushups

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  1. Kneel down by a bench or sturdy object, and bring your fingertips down on the surface.
  2. Slowly and with control, bring your chest to the bench, bending your elbows at a 90-degree angle.
  3. Return to the starting position.
  4. Do 2 to 3 sets of 8 to 12 repetitions.

Forearm pull

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  1. Hold the weight bar of a pulley machine at shoulder level with your palms facing down.
  2. Draw your upper arms in toward the side of your torso.
  3. Push the weight all the way down.
  4. Pause here, then return to the starting position.

Forearm squeeze

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Use a pair of forearm grips or another object that you can squeeze, such as a tennis ball or a sock.

  1. Extend and then flex your fingers to squeeze the item.
  2. Hold for 3 to 5 seconds and then relax your grip for a few seconds.
  3. Continue for 10 to 15 minutes.
  4. Do this 2 to 3 times per day.

Grip crush

How to Exercise Forearms Without EquipmentShare on Pinterest
  1. While seated, rest your left wrist on your knee or a flat surface, holding a dumbbell.
  2. Relax and open your hand so the dumbbell rolls toward your fingertips.
  3. Tighten your hand and curl your wrist up as you squeeze the weight as tight as possible.

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Palms-up wrist curl

  1. While seated, rest your wrists on your knees or a flat surface with your palms facing up, holding a dumbbell in each hand.
  2. With a dumbbell in each hand, raise your hands as high as you can, keeping your arms still.
  3. After a slight pause, lower your hands to the starting position.
How to Exercise Forearms Without EquipmentShare on Pinterest
  1. While seated, rest your wrist on your knees or a flat surface with your palms facing down, holding a dumbbell in each hand.
  2. Keep your arms still as you raise your hands as high as you can.
  3. After a slight pause, return your hands to the starting position.


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