How to Strengthen Your Forearms Without Weights

How to Strengthen Your Forearms Without Weights

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Strong forearms enhance hand and arm strength, important for day-to-day tasks like grasping objects. Gaining strength in your forearms also enhances throwing and swinging actions during organized sports. Working your entire arm is also a good way to prevent muscle imbalances that might lead to injuries. Many people overlook the area during their normal strength-training routine, but exercises to work the forearms don't require a lot of time and many can be done without weights, making them an ideal addition to your workout program. Add forearm moves to your upper body strength training sessions.

Step 1

Include kneeling forearm stretches into your routine two to three times per week. This exercise mainly works your forearms rather than your entire arm, making it a good choice for strengthening the area. To do a forearm stretch, kneel on the floor on your hands and knees. Point your palms and fingers back toward your body. Lean back, keeping your palms flat on the ground, until you feel a stretch in your forearms. Stop and hold the move for 20 to 30 seconds.

Step 2

Do five pull-ups on a rope, two to three times per week. If you prefer to work out without weights, using a rope is a good alternative for forearm strength. Secure a 3-foot rope that is 1-inch thick over a chin-up bar and use it to do pull-ups. Grip the rope securely and pull yourself up, hold the move for several seconds and return to the starting position to complete one repetition.

Step 3

Do two to three sets of 12 to 15 wrist circles. This is a good exercise for beginners and can be done anywhere. To do the move, stand with your feet shoulder-width apart and extend your arms outward at shoulder level. Without moving the rest of your body, rotate your wrists forward as if drawing circles in the air. One circle equals one repetition.

Step 4

Squeeze hand grips 15 to 20 times during each upper body strength-training session. These items are available at most sporting goods supply stores. Grasp the handles and squeeze together to benefit your forearm muscles.


  • Squeezing is a great motion for strengthening your forearms. If you don't have hand grips, squeeze a rolled towel or a small stress ball in the same way.
  • Take a day of rest between forearm workouts to allow the muscles time to recover and gain in strength.


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