90 Minutes Advanced Forearms Workout with Cable Machine
A 90 minutes fat loss workout targeting your forearms using cable machine equipment. 3 exercises, 9 total sets, designed for advanced lifters.
90 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Sit facing a low cable with a straight bar attachment, forearms resting on your thighs.
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.
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 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.