15 Minutes Beginner Forearms Workout with No Equipment
A 15 minutes endurance workout targeting your forearms using no equipment equipment. 2 exercises, 5 total sets, designed for beginner lifters.
15 Minutes
Duration
5
Total Sets
15-25 reps
Rep Range
~131
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.
Finish strong — take the last set close to failure.
Form cues
- Extend one arm in front of you with the palm facing up.
- Place the opposite hand on top of the fingers, pressing down gently.
- Curl the wrist up against the resistance of your other hand.
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.