60 Minutes Advanced Forearms Workout with Barbell
A 60 minutes strength workout targeting your forearms using barbell equipment. 4 exercises, 17 total sets, designed for advanced lifters.
60 Minutes
Duration
17
Total Sets
3-6 reps
Rep Range
~893
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Hold a barbell with an overhand grip at waist height.
Form cues
- Hold a barbell with an overhand grip at waist height.
- Slowly let the bar roll down your palms toward your fingertips.
- When the bar reaches the last knuckle, curl your fingers to roll it back up.
Place two plates together with the smooth sides facing out.
Form cues
- Place two plates together with the smooth sides facing out.
- Pinch them between your thumb and fingers.
- Hold at your side with your arm straight.
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.