You can get bigger forearms (in just 4 weeks) by doing the right exercises. Trainer Roxie Jones, NASM-CPT, a SoulCycle … How to Exercise Forearms Without Equipment. Here's a forearms workout (including videos) that you can do at home without weights or machines. This won’t be a problem if you are training your forearms after your back or arms. 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. But, if you are doing a standalone forearm workout… Forearm work can also improve wrist and grip strength. Try this 10-move arm workout at home for when you don't want to leave your house to go to the gym, or need to get in a quick sweat session. At-home arm workouts can be done with or without weights to achieve a strong upper body. In my opinion, there's nothing quite like having Popeye's like forearms … Forearm exercises invariably involve your wrists and fingers, and, like any joint, you could injure them if you don’t prepare them properly. These 21 exercises can be done with dumbbells, without equipment, or with resistance bands.