30 Minutes Intermediate Forearms Workout with Bodyweight
A 30 minutes general fitness workout targeting your forearms using bodyweight equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- 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.
Extend one arm in front of you with the palm facing up.
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.
Finish strong — take the last set close to failure.
Form cues
- Drape a thick towel over a pull-up bar so both ends hang down evenly.
- Grab one end in each hand with a full grip and lift your feet off the ground.
- Hang with arms fully extended, squeezing the towel as hard as possible.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.