90 Minutes Intermediate Forearms Workout with Smith Machine
A 90 minutes strength workout targeting your forearms using smith machine equipment. 3 exercises, 13 total sets, designed for intermediate lifters.
90 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~1365
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand inside the Smith machine facing the bar, grab it with an underhand shoulder-width grip.
- Unrack and drag the bar up your torso by pulling your elbows behind you.
- The bar stays in contact with your body the entire time — it literally slides up your shirt.
Kneel in front of a Smith machine with your forearms resting on a flat bench, wrists hanging over the edge.
Form cues
- Kneel in front of a Smith machine with your forearms resting on a flat bench, wrists hanging over the edge.
- Grab the bar with an underhand grip, let your wrists extend downward.
- Curl the bar up using only wrist flexion, squeezing at the top.
Finish strong — take the last set close to failure.
Form cues
- Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
- Unrack the bar and let it hang at full arm extension in front of your thighs.
- Shrug straight up as high as possible, squeezing the upper traps for a two-count.
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.