If you are struggling with your pull-ups or your grip gives out before your muscles do, then you can safely say your forearms are the weak link in the chain.
Don’t worry, though; most people overlook them, yet strong forearms drive progress in calisthenics, climbing, combat sports, and even aesthetics.
Now it may sound strange when you talk about training your forearms with just your bodyweight, but it is not only possible but highly effective.
You don’t need dumbbells, fancy cables, or grip machines. All it takes is a bar, a floor, and a plan.
In this guide, the Superhuman Strength team will be covering 13 of the best forearm exercises using bodyweight, backed by real-world experience, thorough online research, our experts from the Superhuman Strength team, and more.
The 13 Best Bodyweight Forearm Exercises
1. Dead Hangs (Passive + Active)
Targets: Grip strength, wrist stabilizers, shoulder endurance
Why it works: It is one of the most talked-about exercises online for forearm strength. Simple, brutal, and incredibly effective.
How to do it:
- Hang from a pull-up bar with an overhand grip
- Engage the core and scapula slightly (for active hang)
- Hold for 30–60 seconds, rest, repeat x3
- Progression:
- → Try one-arm hangs, towel hangs, or add weight via a backpack
2. Towel Pull-Ups
Targets: Finger strength, grip endurance, brachioradialis
Why it works: Creates friction and demands raw strength.
How to do it:
- Drape a towel over a bar, grip both ends
- Perform pull-ups while gripping the towel
- Do 2–3 sets of 5–8 reps
- Tip: Start with towel rows if full pull-ups are too hard
3. Fingertip Push-Ups
Targets: Finger extensors, wrist stabilizers
Why it works: Builds finger pressure strength (great for martial artists and calisthenics)
How to do it:
- Begin on knees, push-up with fingers on the floor
- Progress to full push-up position over time
- Do 2–3 sets of 6–10 reps
4. Reverse Crab Walks
Targets: Wrist extension, finger flexors, shoulder stability
How to do it:
- Sit on the floor, hands behind you (fingers toward feet)
- Lift hips into tabletop and walk backward/forward
- 30–45 seconds, rest, repeat
5. Plank Taps
Targets: Forearm stabilizers and coordination
How to do it:
- Start in push-up/plank position
- Tap each shoulder alternately without shifting hips
- Do 2–3 sets of 30–60 seconds
6. Reverse Plank Hold
Targets: Wrist extensors, shoulder opening, grip stretch
How to do it:
- Sit, hands behind you, fingers toward heels
- Push your hips up and hold
- 2–3 sets of 30 seconds each
7. Forearm Push (Inner Wrist Lean)
Targets: Inner forearms, wrist mobility
How to do it:
- Get on your knees, place palms on the floor (fingers forward)
- Shift bodyweight forward to flex the wrist
- Hold 2 seconds, push back
- 2–3 sets of 10–12 reps
8. Outer Wrist Push
Targets: Forearm extensors
How to do it:
- Place the back of your hands flat on the floor
- Press into the floor to lift wrists and extend
- Go slowly and controlled
- 2–3 sets of 8–10 reps
9. Wrist Circles & Side Rolls (Warm-Up)
Why it matters: Prepares the wrist tendons, improves blood flow
How to do it:
- Draw slow circles with fists
- Roll your wrists side to side for 30 seconds
- Do this before every workout to reduce injury risk
10. Inchworm Walkouts
Targets: Grip tension, isometric forearm activation
How to do it:
- Stand tall, bend down, and walk hands out to a plank
- Walk them back, repeat
- 5–10 reps for 2 sets
11. Towel Squeeze Isometrics
Targets: Crush strength
How to do it:
- Grab a small towel and twist/squeeze it dry
- Hold for 10 seconds, release
- 2–3 rounds per hand
12. Arm Circles with Fists
Targets: Elbow and wrist endurance
How to do it:
- Extend arms to sides, make fists
- Small circles forward 30s, backward 30s
- Burnout finisher for your routine
13. Forearm Stretch (Bonus)
Don’t ignore recovery.
- Extend one arm palm up, pull fingers gently back
- Hold 20 seconds
- Do for both flexors and extensors
Build Your Bodyweight Forearm Routine
ExerciseSetsReps / Time
Dead Hangs 3 30–60 sec
Fingertip Push-Ups 2 8–10 reps
Towel Pull-Ups 3 5–8 reps
Forearm Push 2 10–12 reps
Wrist Circles 2 30 sec warm-up
Towel Squeeze Isometric 3 10 sec holds
Do this 2–3x per week, with 48 hours of rest between intense grip days.
FAQ
Are forearms hard to grow?
No, but they require frequency, and they recover fast, so training your forearms 3-4 short sessions a week is best for them.
Can I train my forearms daily?
You can do isometrics like dead hangs or grip squeezes daily, but heavy flexor/extensor work should be spaced out.
What if I don’t have a bar?
Use a towel wrapped over a door or do the crab walk, push-up, and wrist push variations until you get one.
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Final Thoughts
Whether you’re a calisthenics athlete, martial artist, or just want better-looking arms, bodyweight forearm exercises are your secret weapon.
They’re accessible, joint-friendly, and highly effective when done consistently.
No dumbbells? No excuses.
Start today. Feel the burn in your wrists, fingers, and forearms, and watch your entire upper body level up.
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