60 Minutes Advanced Forearms Workout with Smith Machine
A 60 minutes general fitness workout targeting your forearms using smith machine equipment. 3 exercises, 9 total sets, designed for advanced lifters.
60 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Kneel in front of a Smith machine with your forearms resting on a flat bench, wrists hanging over the edge.
- Grab the bar with an underhand grip, let your wrists extend downward.
- Curl the bar up using only wrist flexion, squeezing at the top.
Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
Form cues
- Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
- Unrack the bar and let it hang at full arm extension in front of your thighs.
- Shrug straight up as high as possible, squeezing the upper traps for a two-count.
Finish strong — take the last set close to failure.
Form cues
- Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
- Unrack and drag the bar up your torso by pulling your elbows behind you.
- The bar stays in contact with your body the entire time — it literally slides up your shirt.
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.