30 Minutes Intermediate Forearms Workout with Resistance Bands
A 30 minutes fat loss workout targeting your forearms using resistance bands equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place a light resistance band around all five fingertips of one hand.
- Start with fingers closed, then spread and extend them against the band resistance.
- Hold the extended position for a one-count, then slowly return to the start.
Loop a small resistance band around all five fingertips of one hand.
Form cues
- Loop a small resistance band around all five fingertips of one hand.
- Start with fingers together, then spread them apart against the band.
- Extend your fingers as wide as possible, squeezing the forearm extensors.
Finish strong — take the last set close to failure.
Form cues
- Stand on one end of the band and grip the other end with an underhand grip.
- Rest your forearms on your thighs or a surface with wrists hanging over the edge.
- Curl your wrists upward against the band 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.