1. Dead hang :-
Hold yourself in a dead hang for as long as you can for 3 to 5 sets.
Aim to be able to hold yourself for 30 seconds at first. Once you can get to 60 or more seconds, you’re a forearm freak show!
2. Dumbbell Zottman curl :-
One of the reasons your forearms tend to lag behind your biceps is because you can use heavier weights on underhand-grip biceps curls than overhand-grip curls, which more directly work your lower arms.
The Zottman curl allows you to benefit from the stronger underhand position on the way up but then loads up your weaker overhand grip on the way down to attack your forearms.
Do 3 to 5 sets of 8 to 12 reps.
Lower your weights slowly, taking 3 to 5 seconds on the lowering phase of the exercise, to incur the most muscle damage on those forearms. This will max out your muscle and strength gains.
3. Barbell reverse curl :-
This is a great move to do for high reps—it will give you an epic muscle pump.
Do 3 to 5 sets of 15 to 20 reps.
Keep your reps smooth and controlled and focus on driving as much blood into your forearms as possible.
Want even more gainz? Immediately follow each set with 15 to 20 additional reps with an underhand grip. This mechanical drop set tends to turn those arm veins into anacondas.