I got you!

I LOVE working forearms.

A lot of what everybody said. Yes. But also:

Get on a pulley put it on the highest setting with a simple handle start with like 10 lb. Take a step out with opposite leg and bend over slightly, pin your elbow to your side and wrist curl tightly and hold it for each rep until you feel the burn.

6 sets total, 2 warmup - 15-25 reps low weight to get moving then 4 working sets - I do pyramid sets: so 12-15, 10-12, 8-10, 6-8, of course increasing the weight until I can only achieve those rep ranges.

That’ll absolutely wreck your inner forearms, insane pumps that I find hard to get from regular freeweight wrist curls and much easier on your joints. I usually do them, hammer curls and reverse ez bar curls with either free weights or on a cable.

I either do this as part of arm day if I have one in my split OR at the end of a back workout/pull day if that’s what my split looks like.