I think I have reasonably good forearms, but am a bit surprised at how low the weights I use are. Reverse wrist curl (on knees, 4 sets of 12) I use about 63lb Wrist curls behind back (4 x 12) I use about 132lb.
Do these weights compare favourably with what everyone else is using?
Bollocks! I already do DB Hammer cursl with thick bar, I already do reverse curls on and off (thumbless grip, as for squeezing I have closed my #2COC.) I have certainly noticed growth since starting the wrist culs, and BTW mant arm wresters and grip specialist incorporate wrist curls so ,to me , you evaluation of them as completey useless isn't worth the paper its written on. Isolation exercises are usefull to bring up weak points, forearms in my case.
I've only done light wrist curls right before a show, and only in hopes of improving my vascularity. Still, with heavy back work, my forearms used to measure 15", which when compared to my small wrists, looked pretty damn cool -lol
I think if you're doing enough 'real' training, it's just a waste of time to work your forearms unless you're just genetically weak in that area.
10reps Reverse wrist curls 10reps Side wrist curls (hang you arm at your side and flex your wrist towards and away from you with a weight) 10reps Supination/pronation with a weight 10reps Wrist curls (usually with a higher weight than the rest)
Then do it 3 times. You'll feel the best forearm pump ever.
I also do a Back/Forearms day every once and awhile with a 3x6 of heavy wrist curls.
I find a dedicated forearm set helps with any wrist soreness/grinding, gives you a great mind/muscle connection for those heavy grip days and helps improve your grip.
I've gone up to 110lbsx12~ but I don't train forearms so often right now, not really lagging in there.
On one hand heavy gripping work on pulling movements as well as bicep movements will do most of the work. However, I don't think you can't improve forearms by training them directly. You can hit them, but with realistic expectations.
Finally if someone wants huge forearms but he's curling the pink dumbbells the answer is pretty obvious.