Forearms Workout

Warm up first

1. 3-5 min general warm-up
2. Dead bugs — 2 x 8 per side
3. One easy practice set of the first movement

The session

1. 1
   Dead Hang

   Bodyweight · Flexors, Grip
   4 × 30-45 secrest 75s
2. 2
   Wrist Roller

   Other · Flexors, Extensors
   3 × 30-45 secrest 75s
3. 3
   Zottman Curl

   Dumbbell · Brachioradialis, Extensors
   3 × 10-15rest 75s
4. 4
   Plate Pinch Hold

   Other · Flexors, Thumb
   3 × 30-45 secrest 75s
5. 5
   Heavy Farmer Hold

   Dumbbell · Grip, Flexors
   3 × 30-45 secrest 75s

Why this order

The heaviest movements come first, while you are freshest: the 0 compounds at the top are the ones that decide whether the session was worth doing. The 5 isolation movements come after, when being a little tired costs you less. Every movement here takes 75 seconds between sets — they are all big enough to need it.

Forearms wants 4–10 hard sets a week and 2-3x per week, so this is a session you can run twice a week and land in that range. More about training the forearms.