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
Include pull-ups and rows
Train grip strength with grippers
Use wrist roller exercises
Do plate pinches
Increase training volume gradually
Use controlled reps
Train through full range of motion
Maintain proper recovery
Eat enough calories
Consume enough protein
Sleep adequately
Avoid overtraining the wrists and elbows