Top 5 Bodyweight Forearm Exercises | Build Bigger Forearms From Home!

By
Mike Kenler
January 4, 2021

Top 5 Bodyweight Forearm Exercises For At Home Workouts!

Forearm Anatomy

Your forearms are jam packed with many different muscles. The largest and strongest of these muscles is the brachioradialis, which mainly acts to flex your elbow.

However, there are many other flexor and extensor muscles that activate to rotate your forearm and flex your wrist. 

The following five bodyweight forearm exercises will collectively target nearly every muscle of the forearm. 

Tips For At Home Forearm Workouts: 

Training your forearms with weights can be a practical way to overload your muscles. However, when you are only using bodyweight, there are two key points to emphasize:

1. Increase Your Reps

When you can’t overload with weight, you have to stress your muscles by increasing your time under tension. This translates to simply doing more repetitions to fully activate your forearm muscle fibers.

2. Focus On Mind-Muscle Connection

Mind-muscle connection is crucial. Because you aren’t moving any weights, you must use your mind to specifically concentrate on contracting your forearm muscles in every rep.

This extra focus will improve the quality of your reps and lead to increased muscle mass. 

With that being said, let's learn some new bodyweight forearm exercises.

5 Intense Bodyweight Forearm Exercises

1. Frontal Rotations 

Setup:

a) Assume a comfortable stance in a standing position.

b) Bring your arms out in front of you with your palms facing each other and clench your hands into fists.

Action:

a) Contract your forearms to flex your wrists upwards.

b) Keep squeezing your hands together and repeat!


2. Rear Roasters 

Setup:

a) Assume a comfortable stance in a standing position. 

b) Keeping your back straight, lean forward slightly and extend your arms out away from your sides.

c) Position your palms inward, squeeze your hands in a first as hard as you can and point your knuckles downwards. 

Action:

a) Rotate your wrist back as far as you can.

b) Squeeze your forearms and return to the starting position.

c) Keep your fists squeezed hard the whole motion and repeat!


3. Cherry Pickers

Setup:

a) Assume a comfortable stance in a standing position.

b) Position your arms straight out to the sides so they are parallel to the floor. 

c) Squeeze your hands into fists with your palms facing down.

Action:

a) Extend your fingers out as far as possible. 

b) Bring your fingers back to your palms and squeeze your hands together. 

c) Repeat!

4. Inner Wrist Curls 

Setup:

a) Assume a comfortable stance in a standing position.

b) Position your arms by your sides with your palms facing each other.

c) Clench your hands into fists. 

Action:

a) Contract your forearms to flex your wrists inwards. 

b) Squeeze your forearms at the top and return to the starting position.

c) Keep your hands clenched into fists and repeat!

5. Fingers Spread Swing Backs 

Setup:

a) Assume a comfortable stance in a standing position.

b) Position your arms slightly away from your body with your fingers spread apart.

c) Begin with your wrists flexed down so your fingers are pointing towards your body.

Action:

a) Contract your forearms to flex your wrists upwards so your fingers point away from your sides.

b) Squeeze your forearms and return to the starting position. 

c) Keep your fingers spread apart and repeat!

Looking For A Complete Forearm Workout?

Follow along to this 4-minute tabata bodyweight forearm routine:

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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