45 Minutes Intermediate Forearms Workout with Cable Machine
A 45 minutes endurance workout targeting your forearms using cable machine equipment. 3 exercises, 7 total sets, designed for intermediate lifters.
45 Minutes
Duration
7
Total Sets
15-25 reps
Rep Range
~368
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Sit facing a low cable with a straight bar attachment, forearms resting on your thighs.
- Grip the bar with an underhand grip, wrists hanging past your knees.
- Curl the bar upward by flexing only your wrists — your forearms stay planted on your thighs.
Attach a straight bar to a low cable and grip it with an overhand (pronated) grip.
Form cues
- Attach a straight bar to a low cable and grip it with an overhand (pronated) grip.
- Stand upright with elbows pinned at your sides.
- Curl the bar toward your shoulders, keeping the overhand grip throughout.
Finish strong — take the last set close to failure.
Form cues
- Attach a single handle to a low cable pulley.
- Grip the handle with your elbow at 90 degrees and forearm parallel to the floor.
- Rotate your forearm from palm-down to palm-up against the cable resistance.
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.