45 Minutes Beginner Forearms Workout with Barbell
A 45 minutes fat loss workout targeting your forearms using barbell equipment. 3 exercises, 9 total sets, designed for beginner lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand with a barbell held behind you, palms facing backward, arms fully extended.
- Let the bar roll to your fingertips to get maximum range of motion.
- Curl the bar up by flexing your wrists and squeezing the forearm flexors.
Grip a barbell or dumbbells with palms facing down (overhand grip).
Form cues
- Grip a barbell or dumbbells with palms facing down (overhand grip).
- Keep elbows pinned to your sides.
- Curl the weight up by flexing your elbows.
Finish strong — take the last set close to failure.
Form cues
- Hold a barbell with an overhand grip at waist height.
- Slowly let the bar roll down your palms toward your fingertips.
- When the bar reaches the last knuckle, curl your fingers to roll it back up.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.