I do standing forearm bb curls (behind the back...err butt), and standing extensions. I always found that the seated versions, with arms flat on a bench, or your thighs, hurt the shit out of my wrists, but did give me a great pump/workout. So, i tried the standing versions (in addition to a wrist roller), and was pleased with them, but not ecstatic with them...until the last week or so. I've found that when doing these (both curls and extensions), shrugging your shoulders, and pulling your shoulder back while shrugged, takes the upper arm completely out of the movement, and isolates the forearm much better. Best forearms workouts of my life. Just wanted to share.