TETSU

Barbell Forearms Workout

A focused forearms session using only barbell equipment: 5 exercises, about 15 working sets, covering forearms. Rest 90 seconds to 2 minutes between sets and add weight or reps week to week.

The session

Exercises in order

Finger Curls3 sets of 12–15Barbell Wrist Curl3 sets of 12–15Barbell Reverse Wrist Curl3 sets of 12–15Barbell Palms Up Wrist Curl Over A Bench3 sets of 12–15Barbell Palms Down Wrist Curl Over A Bench3 sets of 12–15
Answers

Common questions

How long does this barbell forearms workout take?

About 38 to 55 minutes: 5 exercises and roughly 15 working sets with 90 seconds to 2 minutes of rest between sets, plus a short warm-up.

Is a barbell-only forearms workout enough to build muscle?

Yes — growth comes from progressive overload, not the tool. These 5 movements cover forearms; keep adding weight or reps over time and the stimulus is complete.

How often should I do this forearms workout?

Once or twice a week works well, with at least two rest days between sessions for the forearms to recover and grow.

Track it in Tetsu

Start this exact forearms workout in Tetsu — it tracks every set, remembers your weights and builds the progression for you. Free to start.

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