Train wrist curls
Train reverse wrist curls
Train hammer curls
Train reverse curls
Do farmer’s carries
Do dead hangs
Use thick grips or fat grips
Use towel pull-ups or towel hangs
Use plate pinches
Use wrist roller exercises
Train forearms 2 to 4 times per week
Use progressive overload
Increase weight, reps, or time under tension over time
Keep grip work after main lifting
Maintain strict form
Control the lowering phase
Train both flexors and extensors
Include heavy pulling exercises
Recover adequately between sessions
Eat enough protein and calories
Sleep enough for recovery