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Forearm Exercises Without Weights for Size and Strength

    forearm exercises without weights

    How to get bigger forearms and wrists

    Strong lower arms, fingers and wrist are crucial to perform different movements correctly. In addition, big forearms look pretty good.

    In most of the cases, we do not train this muscle group separately as we think the biceps and triceps workouts are enough. But the truth is that this muscle group needs strengthening as well, hence you need to include in your workout plan.

    Did you know that there are many forearm exercises without weights?

    Usually it is suggested to do upward and downward wrist curl with a barbell or dumbbell, but there are numerous body weight and other moves you can do as well.

    Here you can find some efficient exercises you can do without weights. There are simpler as well as harder ones, so you will surely find the one which suits your fitness level and you can include in your training.

    Recommended: Check out the best forearm exerciser equipment here

    Forearm Workouts Without Weights

    Grip Workout No Weights

    In this video, you can find some exercises you can do at home. The only equipment you need is a chair! These activities are especially suitable for beginners.

    Killer Forearm Workout at Home

    Another pretty creative video with some forearm exercises at home by using a towel and a chair. The towel squeeze is good to strengthen your fingers and wrist.


    Top 3 Bodyweight Exercises for Forearms

    Typically, those who do calisthenics have incredibly great looking forearms. This is because pull ups, chin ups, muscle ups and other movements work the lower part of the arm very efficiently.

    I have shared this guy’s great body weight biceps workout here. In this video, he shares useful suggestions on how we can build forearm with various calisthenics movements.

    For example, he talks about hanging with one, two, three or four fingers. When I started doing calisthenics my grip was rather weak so I could not perform moves correctly. I started doing this finger hanging and it did magic. Now I can do it using my own body weight. 🙂

    He also mentions hanging with one arm, finger tip push ups and others. Excellent tips, I think this is the best video about this topic.


    Forearms Workout with Body Weight Exercises

    Another very useful video in which you can discover how to modify the pull up movement in order to focus on the forearms. It is also a useful guidance if you want to make muscle ups.


    Simple Exercises You can Do Wherever You Want

    In this video, you can check out some pretty simple activities.


    Hand and Finger Strength Workout at Home

    This guy shows more exercises you can do at home using the things around you to develop your lower arm strength.


    I also recommend rope climbing and wrist push up.

    The mentioned workouts are very helpful, mainly the body weight ones, but I recommend using weights as well or special forearm workout tool if you want to get the best results. Finally, do not forget to stretch after a workout!

    Related: Forearm workouts with dumbbells

    Did you like these exercises for forearms without weights? Share with your friends!


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

    8 thoughts on “Forearm Exercises Without Weights for Size and Strength”

    1. A great blog. I like to use reverse bicep curls to really blast the top of the forearms. I prefer to go heavy for 6 sets of 6 reps using an old fashion technique of using only a 15 second rest break between sets. I find the first three sets are relatively easy but then the muscle becomes tired because of the reduced rest period. The muscle get fully stimulated and you won’t believe the pump you get!

      1. Useful tip! Thanks for sharing with us. I do almost the same but I prefer dumbbells as I can focus more on forearm muscles.

    2. Some good videos here, but I think there are different types of grips. You have the exercises that are more for show,. And then you have grip exercises that are for real situations and will help you more in real life grapples, Have you ever been to Judo?

      Have you seen or experienced first hand the grip strength of a really good Judoka? Let me tell you, it would blow you away. That extreme grip strength is from contstant throwing and grabbing of the Gi. I thought I had a strong grip until I went Judo! I’m always using hand grips etc. My forearms were actually seizing (going stiff) from how hard it was!.

    3. Thank you for these useful tips. I started bodybuilding about 5 month ago and I see pretty good results for my chest and legs, but I feel my lower arms aren’t strong enough. I’m going to try these exercises.

    4. I didn’t know there are so many exercises without weights to strengthen lower arm muscles. I always do barbell and dumbbell exercises. Thanks for the tips.

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