Flip your grip to build the often ignored top of your forearms.
Go light and controlled, this side of the forearm fatigues fast so don't ego load it.
Curling the backs of your hands upward trains the wrist extensors along the top of the forearm, the side that regular wrist curls and every gripping exercise completely ignore. With forearms braced on your thighs and only the wrists moving, the isolation is total. It earns its place balancing out grip-heavy training, filling out the top of the forearm and building the wrist extension strength that keeps heavy pressing and curling comfortable.
Because everything else you do, curls, rows, deadlifts, hammers the flexor side, and the extensors fall behind. Bringing them up balances the forearm visually and gives your wrists a sturdier base.
Light, this side of the forearm is weaker than you expect and fatigues fast. Smooth reps with a squeeze at the top beat loading up and bouncing the bar with momentum.
Yes, that support is what isolates the wrists. Let the wrists hang just off the knees so you get full range, and if your forearms start lifting, the weight is too heavy.
