The forearm muscles are composed of brachioradialis, pronator teres and flexor carpi radialis. Other muscles mainly stretch and retract fingers, which have no decisive effect on wrist wrestling.
Wrist wrestling: elbow flexion (brachioradialis, pronator teres and brachialis) and arm pronation (pronator, pronator teres).
Provide several ways to practice wrist strength:
Exercise in the gym: Wrist bending with barbell, wrist bending with anti-barbell and arm bending with anti-barbell are commonly used methods to practice forearm muscles in fitness training.
The practice of using simple instruments: usually roll heavy objects, use a short stick, hang heavy objects with a rope below (bricks are enough), stretch your hands forward and roll the rope onto the short stick bit by bit; Bruce Lee used to practice wrist strength with dumbbells, holding the back end of the handle by hand and turning it back and forth. I made one myself and welded an iron pipe behind a big iron ball; You can also use a long-handled hammer (the kind used by construction workers), with your arms hanging down, holding the back end of the handle with your forehand and your arms still. Just lift the hammer head forward with wrist force, and then change it to backhand grip after several times, and lift the hammer head backward.
Exercise without any instruments at all: Take the right hand as an example, put the right forearm on the right leg, make a fist with the right hand (the back of the hand is down first), press the right fist horizontally with the palm of the left hand (just press the right fist and half palm slightly forward), press it hard with the left hand, and raise the right hand as much as possible (the arm is still, only the wrist moves up and down). Practice until you are exhausted, then turn your right forearm over, with the back of your hand facing up and your left hand pressing your right hand. Practice the same. Practice your right hand and left hand, and then come back to practice your right hand. Just practice two groups every day. You can also do push-ups with your fingers, which can effectively enhance the strength of your forearm.