45 Minutes Advanced Forearms Workout with Dumbbell
A 45 minutes strength workout targeting your forearms using dumbbell equipment. 3 exercises, 14 total sets, designed for advanced lifters.
45 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~735
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.
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 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.