30 Minutes Intermediate Forearms Workout with Bodyweight
A 30 minutes endurance workout targeting your forearms using bodyweight equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
15-25 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Grip a pull-up bar with an overhand grip, shoulder-width apart.
- Let your body hang fully — arms completely extended.
- Relax your shoulders and let them stretch toward your ears.
Advanced movement — prioritize form over weight.
Form cues
- Set up in a standard push-up position but support yourself on your fingertips, not palms.
- Spread your fingers wide and keep them slightly curved — do not lock them straight.
- Perform push-ups with the same form as standard push-ups, lowering your chest to the floor.
Finish strong — take the last set close to failure.
Form cues
- Drape a thick towel over a pull-up bar so both ends hang down evenly.
- Grab one end in each hand with a full grip and lift your feet off the ground.
- Hang with arms fully extended, squeezing the towel as hard as possible.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Forearms Training Tips
- *Farmer carries are the single best forearm builder — heavy, simple, effective.
- *Grip training 2-3 times per week compounds rapidly — most lifters see big gains in 8 weeks.
- *Dead hangs for time build crushing grip and decompress the spine.
Get this forearms workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.