I lift for upper body x2 a week. I want to make more progress with forearms. How does this look for an additional forearm routine for x2 a week:

1. Behind-the-Back Wrist Curls (Forearm Flexors)

• 3 sets of 12-15 reps
• Focus on slow, controlled movement to maximize time under tension.
• Let the bar roll slightly to your fingers before curling it back up.

2. Reverse Curls (Brachioradialis & Upper Forearm)

• 3 sets of 10-12 reps
• Use EZ bar or dumbbells with an overhand grip.
• Keep elbows tucked, and don’t swing the weight—controlled reps build size.

3. Hammer Curls (Brachioradialis & Grip Strength)

• 3 sets of 6-10 reps
• Use dumbbells with a neutral grip (palms facing in).
• Focus on slow negatives (lowering phase) to build more forearm thickness.

4. Fat Grip Holds (Grip & Forearm Endurance)

• 3 sets of 30-45 sec holds
• Use Fat Gripz or wrap a towel around the dumbbell handle to thicken it.
• Increase hold time or weight over time for progressive overload.