Train forearms 2–4 times per week
Use progressive overload
Perform wrist curls
Perform reverse wrist curls
Do hammer curls
Do reverse curls
Do farmer’s carries
Do dead hangs
Use thick grips or fat grips
Train grip strength with grippers or holds
Include pull-ups and rows
Use heavy deadlifts
Increase training volume gradually
Use controlled reps and full range of motion
Train both flexors and extensors
Allow adequate recovery between sessions
Eat enough calories to support muscle growth
Consume enough protein daily
Sleep enough for recovery and growth
Avoid overtraining the wrists and elbows
Track measurements and strength progress