60 Minutes Intermediate Forearms Workout with Bodyweight
A 60 minutes strength workout targeting your forearms using bodyweight equipment. 4 exercises, 19 total sets, designed for intermediate lifters.
60 Minutes
Duration
19
Total Sets
3-6 reps
Rep Range
~998
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.
Drape a thick towel over a pull-up bar so both ends hang down evenly.
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.
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
- Set up in a standard push-up position but support yourself on your fingertips, not palms.
- Spread your fingers wide and keep them slightly curved — do not lock them straight.
- Perform push-ups with the same form as standard push-ups, lowering your chest to the floor.
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.