If you just can’t live without implementing some form of curl in a workout, do reverse curls. Similar to rows, this move targets the forearms, and helps make the muscles closer to the elbow of the upper arm stronger and appear thicker. Hold a bar or dumbbells with the palms facing down, and go to town with curls.
Program It: Do 4 to 6 sets of 12 reps, lowering slowly. Rest 2 minutes between sets.
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