45 Minutes Intermediate Forearms Workout with Dumbbell
A 45 minutes fat loss workout targeting your forearms using dumbbell equipment. 3 exercises, 9 total sets, designed for intermediate 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
- Sit with your forearm resting on a bench, holding a dumbbell with a neutral grip.
- The dumbbell should be vertical with one end hanging off the bench side.
- Flex your wrist upward (radial deviation) as high as possible.
Rest your forearm on a bench or your thigh with the wrist hanging over the edge.
Form cues
- Rest your forearm on a bench or your thigh with the wrist hanging over the edge.
- Hold a dumbbell vertically and slowly rotate your wrist from pronation to supination.
- Control the movement in both directions — do not let gravity assist the rotation.
Finish strong — take the last set close to failure.
Form cues
- Rest your forearms on your thighs or a bench with wrists hanging over the edge.
- Hold the bar with an underhand grip.
- Let the bar roll down to your fingertips, then curl 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.