90 Minutes Intermediate Forearms Workout with Dumbbell
A 90 minutes general fitness workout targeting your forearms using dumbbell equipment. 7 exercises, 21 total sets, designed for intermediate lifters.
90 Minutes
Duration
21
Total Sets
8-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- 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.
Rest your forearms on your thighs or a bench with wrists hanging over, palms facing down.
Form cues
- Rest your forearms on your thighs or a bench with wrists hanging over, palms facing down.
- Extend your wrists to raise the bar as high as possible.
- Lower slowly to a full stretch.
Rest your forearms on your thighs or a bench with wrists hanging over the edge.
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.
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.
Pick up heavy dumbbells or kettlebells and hold them at your sides.
Form cues
- Pick up heavy dumbbells or kettlebells and hold them at your sides.
- Stand tall with shoulders pulled back and down.
- Walk with controlled, deliberate steps — do not shuffle.
Finish strong — take the last set close to failure.
Form cues
- Sit with your forearms resting on your thighs or a bench, palms facing down.
- Hold a dumbbell in each hand with your wrists hanging over the edge.
- Extend your wrists upward as high 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.