Forearm Exercises in Calisthenics: Strengthen Your Grip Without Weights

In calisthenics, the forearms are one of the invisible foundations of performance. Your grip strength, pull-up endurance, and control in advanced movements like the muscle up or front lever all depend on them. Moreover, strong forearms are key to preventing common injuries such as epicondylitis (pain on the outside of the elbow) and epitrochleitis (pain on the inside).

The good news is that you don’t need weights or machines to develop them. With your own bodyweight and some specific movements, you can build great strength and endurance. In this article, you’ll discover the most effective forearm exercises in calisthenics.

Why Is It Important to Train the Forearms in Calisthenics?

The forearms are responsible for transmitting force between your hands and the rest of your body. If you neglect them, your progress will stall in many pulling movements. Here are the main reasons why you should train them:

• Grip strength: improves your ability to hang from the bar and perform more pull-ups without losing control.
• Endurance: strong forearms help you maintain tension during long exercises, preventing early fatigue.
• Injury prevention: balanced work on flexors and extensors helps avoid tendinitis and discomfort in wrists and elbows.
• Aesthetic and functional improvement: besides achieving a more defined look, you’ll gain stability and coordination throughout your upper body.

In short, including exercises to improve your forearms will make you stronger, more resilient, and less prone to injuries. And later, you’ll discover the best forearm exercise for your level.

What Muscles Make Up the Forearm?

The forearm consists of several muscle groups that work together:

• Wrist and finger flexors: allow you to close your hand and maintain grip.
• Extensors: open the hand and stabilize the wrist.
• Pronators and supinators: rotate the forearm to turn the palm down or up.

In calisthenics, these muscles are activated in nearly all pulling and support exercises. Training them from different angles and with different types of contraction (dynamic and isometric) is essential for balanced and complete development.

The 10 Best Forearm Exercises in Calisthenics

Grip and Pulling Exercises

• Dead hang: static hanging from the bar — the foundation of all grip strength.
• One-arm dead hang (advanced): demands exceptional grip strength and control.
• Thick-grip pull-ups: increase forearm engagement by requiring stronger contraction.
• Towel pull-ups: simulate an irregular grip and develop impressive functional strength.
• False grip pull-ups: with wrists placed above the bar — activate deep flexors and are essential for muscle ups.

Floor Exercises

• Wrist push-ups on the floor (beginner): body leaning slightly backward to reduce load.
• Wrist push-ups on the floor (intermediate): with a neutral body position.
• Wrist push-ups on the floor (advanced): body leaning forward for maximum intensity.
• Isometric wrist holds on the floor: hold the position instead of repeating, to strengthen tendons and control.

Exercises with Resistance Bands

• Wrist flexion and extension with a band: perfect for strengthening without overloading joints.
• (Extra variation) Isometric band hold: maintain tension for 15–30 seconds for deep muscle activation.

What’s the Best Forearm Exercise?

The best forearm exercise depends on your level:

• Beginner: two-arm dead hang — simple, effective, and progressive.
• Intermediate: towel dead hang or thick-grip pull-ups.
• Advanced: one-arm dead hang or false grip pull-ups.

These exercises develop functional and resilient grip strength — ideal for calisthenics. If you want to take it further, explore our grip strength routines inside Calisteniapp.

Tips to Improve Your Results

• Train forearms at the end of your session or on specific pull days.
• Vary your grips (pronated, supinated, neutral, thick, towel).
• Rest properly: avoid overtraining, as forearm tendons are sensitive.
• Prioritize technique over quantity.
• Include wrist and finger exercises for complete development.

Frequently Asked Questions About Forearm Training

How many times per week should I train them?
One dedicated session per week or at the end of your pulling workouts.

Can they be trained without weights?
Yes. Your own bodyweight, a pull-up bar, and the floor are more than enough.

When will I see results?
Between 3 and 6 weeks, if you’re consistent and maintain good technique.

Calisthenics Forearm Routine (Bonus)

Beginners:

• Dead hang — 3×20–30 sec
• Wrist push-ups on the floor — 3×10
• Band wrist extensions — 3×12

Intermediates:

• Towel pull-ups — 3×6–8
• Isometric wrist holds on the floor — 3×20 sec
• Band flexion and extension — 3×15

Advanced:

• One-arm dead hang — 3×10–15 sec per side
• False grip pull-ups — 3×8
• Band isometric wrist extension — 3×30 sec

Train Your Forearms with Calisteniapp

Strengthen your forearms and improve your grip with specific routines inside Calisteniapp.

👉 Download the app and access guided plans to build your grip strength, prevent injuries, and master advanced exercises like the front lever or muscle up.

By Yerai Alonso