How to Exercise Forearms Without Equipment

While you work your forearms in exercises such as biceps curls and pullups, you can specifically target the forearm muscles to gain wrist flexibility and to increase strength. Forearm work can also improve wrist and grip strength. Working to build stronger forearms doesn't require expensive or bulky equipment -- in fact, if you're just starting to target your forearms, using weights can lead to injury.

Step 1

Open and close your fists 10 times, squeezing slightly when the fist is closed. This warms up your forearm muscles to prepare them for exercise.

Step 2

Stretch your forearms before and after working them. Get on all fours on the floor and turn your hands so that your fingers point backward toward your knees. Sit back toward your feet slightly, keeping your arms straight to stretch the muscles in your forearms.

Step 3

Bend your elbows 90 degrees and hold your hands in front of you with the palms and fingers flat, facing down. Move your hands in a circle using only your wrist. This engages all the muscles in your forearm at some point in the circle. Increase the intensity by forming a fist and squeezing it as you perform the circles.

Step 4

Perform a wrist curl by sitting in a chair and laying one forearm across your thigh, leaning forward slightly with your back straight. Your palm should be facing up. Make a fist and lift and lower your hand, bending at the wrist while the rest of your arms remains stationary. Turn your hand over so your palm is facing down and repeat. To add resistance, push on your fist gently with your opposite hand as you lift.

Step 5

Lay a mat or rug on the floor. Modify your pushup stance to rest on your knuckles instead of the palms of your hands, making a fist. Perform pushups on your knuckles, using the muscles of your forearms to hold your wrists steady during the motion.