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okay skunk...heres what you do:
take a barbell that has 20 lbs on it. sit on a bench while holding the barbell, rest your forearms on your knees, or on the bench itself. with palms facing down, and the barbell resting below forearm level, raise it without moving your forearms, kind of like a 'reverse wrist curl'. do 12 reps, then turn your arms over so palms face up and do a normal 'wrist curl'.
an alternative is to take a dumbbell, hold it out with one hand so your arm is at a 45 degree angle to your body, lock your elbow and raise the weight with your wrist as the pivot.
a couple weeks of that and your forearms won't be so, how should i put this.....dainty?
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