Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
Wrist roller work can light up the forearms from both directions. Use extension and flexion variations to build lower-arm strength with a serious burn.
Traditional wrist rollers can fatigue the shoulders before the forearms get enough work. A low-pulley setup shifts the stress where it belongs.
Use the wrist roller on a high step and train it for time, not arbitrary reps. Sixty seconds becomes the target—when the clock is up, the set is over, whether your forearms like it or not.