How to Exercise Forearms Without Equipment

Your forearms consist of stabilizers and movers that work together with your hands, upper arms and shoulders. Stabilizers keep your wrists and elbows in place when you move, and movers flex and extend your hands and rotate your arms. You can strengthen your forearms by performing a few simple body-weight exercises that do not require equipment. Incorporate other body parts when you exercise to get stronger rather than isolating the forearms alone.

Close up of a young man doing push ups (Image: George Doyle/Stockbyte/Getty Images)


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 palm facing up.

Step 2

Rotate your hand counter-clockwise until your palm is facing the front like you are giving a hand signal to stop.

Step 3

Reverse the movement clockwise to bring your hand back to the starting position. Perform 10 rotations total on each hand.

Wall Forearm Stretch

Step 1

Stand with your right side of your body facing a wall, and place your right palm against it. Put your left hand by your side with your palm facing forward.

Step 2

Push gently on the wall with the bottom of your hand. Hold the stretch for five to six deep breaths.

Step 3

Turn around and perform another set of stretch on your left arm. Repeat the exercise three times per arm.


Perform modified pushups if regular pushups are too difficult. This is where your knees are on the floor and your hips are tucked to maintain a straight line from your head to your knees.


Avoid exercising or stretching when your muscles are cold as this could lead to injury. If you feel any pain or discomfort during the wall stretch, ease off slightly.

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