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Forearm flexors and extensors control wrist articulation and grip strength. Grip strength is directly correlated with maximum deadlift capacity and pulling volume.
Barbell wrist curls, reverse barbell curls, dead hangs, and farmer's carries.
6–10 weekly sets. Combine high-rep wrist flexion/extension (15–20 reps) with heavy timed hangs (30–60 seconds) at the end of upper body workouts.