30 Minutes Intermediate Forearms Workout with Resistance Bands
A 30 minutes strength workout targeting your forearms using resistance bands equipment. 3 exercises, 13 total sets, designed for intermediate lifters.
30 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~455
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand on one end of the band and grip the other end with an underhand grip.
- Rest your forearms on your thighs or a surface with wrists hanging over the edge.
- Curl your wrists upward against the band resistance.
Place a light resistance band around all five fingertips of one hand.
Form cues
- Place a light resistance band around all five fingertips of one hand.
- Start with fingers closed, then spread and extend them against the band resistance.
- Hold the extended position for a one-count, then slowly return to the start.
Finish strong — take the last set close to failure.
Form cues
- Loop a small resistance band around all five fingertips of one hand.
- Start with fingers together, then spread them apart against the band.
- Extend your fingers as wide as possible, squeezing the forearm extensors.
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.