45 Minutes Intermediate Forearms Workout with Cable Machine
A 45 minutes strength workout targeting your forearms using cable machine equipment. 3 exercises, 13 total sets, designed for intermediate lifters.
45 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~683
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Attach a straight bar to a low cable and grip it with an overhand (pronated) grip.
- Stand upright with elbows pinned at your sides.
- Curl the bar toward your shoulders, keeping the overhand grip throughout.
Attach a single handle to a low cable pulley.
Form cues
- Attach a single handle to a low cable pulley.
- Grip the handle with your elbow at 90 degrees and forearm parallel to the floor.
- Rotate your forearm from palm-down to palm-up against the cable resistance.
Finish strong — take the last set close to failure.
Form cues
- Sit facing a low cable with a straight bar attachment, forearms resting on your thighs.
- Grip the bar with an underhand grip, wrists hanging past your knees.
- Curl the bar upward by flexing only your wrists — your forearms stay planted on your thighs.
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.