How to build forearms and wrists?

[Bonhomme]

My biggest challenge has been building up my forearms and wrists.

I do wrist curls, reverse curls, and wrist rollers, but my forearms and wrists still lag behind everything else.

I've used heavier weights with very few reps and moderate weights. Right now my training regimen is usually a reverse pyramid regimen, which is doing great for everything else with little time requirement.

Any suggestions?

 

[jonny football hero]

Jerk off alot.

 

[shandoli]

Originally posted by jonny football hero
Jerk off alot.

NO dont do that.....that will only make your biceps bigger!!!

 

[Matt Rogers]

Try farmers walks and heavy deadlifts.

 

[Charm]

Bowling is a sport that will condition at least one of your arms and wrists! =)

 

[DJ Girevik]

Originally posted by shandoli
NO dont do that.....that will only make your biceps bigger!!!

Hahah no wonder I have a bigger left bicep.

Try medium to high rep pullups and chins, clean-grip deadlifts, and kettlebell workouts (applicable with dumbbells too).

 

[OddTech]

The wrists are really hard to build up since your skeletal frame doesn't grow much. I heard somewhere on this site that the forearm can be worked on by doing curls "closer to the body," but I haven't tried this form.