Building up your forearms takes time as with any mass building exercise.

Check out this article to get some pointers on building forearm mass.

Wrist Roller

The wrist roller is an implement with two handles, a cord and a weight attached. The twisting motion allows you to work your Flexors as you wind it up, and Extensors as you lower it under control.

Quick Tip: Hold the wrist roller down at your waist. If you hold it out in front of you then it will likely fatigue your shoulders before really working the forearms to their capacity.

• Note how as I grab with my left hand (A), the back of my hand is pulled up towards my forearm. This is wrist extension.
• By twisting the handle towards me it moves my wrist into flexion (B), working my wrist flexors.
• To change direction, I would grab the pipe in position B, and under control twist the pipe to position A. This would work my extensors on the top of my forearm.

Sets and Reps – I recommend 3-5 sets of 15-30 reps, making sure to go both directions.

Review the proper wrist rolling technique from 9to5strength.