RE: Forearm building and wrist strengthening
1) if you wear wrist straps then stop
2) do exercises specifically for grip and wrist strength these include plate curls, static holds/ hangs, plate pinching, thick bar holds etc.
3) use exercises which, bt there nature, work your grip. These include deads, sldl, barbell rows, chins, farmers walks, cleans etc
4) any exercise you do grip the bar as tight as possible including things like bench press, curls etc