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Transform your arms with these effective forearm exercises! From wrist curls to farmer's walks, learn how to target your forearm muscles for strength and size 🌟."
Exercises:
Dumbbell Wrist Flexion: Hold dumbbells with palms facing up 👍.
Lift the weights up by curling wrists.
Sets/Reps: 3 sets of 10-12 reps.
Dumbbell Wrist Extension: Hold dumbbells with palms facing down 👎.
Lift the weights up by extending wrists.
Sets/Reps: 3 sets of 10-12 reps.
Barbell Reverse Curl: Stand with an overhand grip on a barbell 🤸♀️.
Curl the bar towards your chest while keeping elbows close to body.
Lower slowly back down in control.
Sets/Reps: 4 sets of 8-10 reps.
Farmer’s Walk: Carry heavy dumbbells or kettlebells in each hand 🚶♂️.
Walk for as long as possible without putting them down (30 seconds minimum).
Rest briefly before repeating for another set.
(Optional) Add some cardio like jumping jacks or burpees for an extra calorie burn! 💥
Tips:
Warm up before starting any exercise routine ☀️
Stay hydrated throughout your workout session 💧
Combine these exercises with proper nutrition for optimal results 🥗
This workout will help tone and strengthen your forearms effectively! 💪
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