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The Superhero Workout

Develop the body of your favorite comic-book superhero with the web-exclusive, extended workout

Forearms Like Wolverine

Wolverine may have the most impressive forearms of any comic-book hero. Follow this program from C.J. Murphy, a Boston-based strength coach, to one-up him.

Plate-Pinch Curl Place two small plates together, smooth side out, and grip them with your fingers [1]. Curl, rotating your wrists out as you go [2]. Lower them back to your sides. That's one rep. Do four sets of 8-12 reps, resting little between sets.

Reverse Thick-Bar Curl Use Tyler grips or wrap a towel around a normal bar, grab it with a shoulder-width, overhand grip [1], and curl [2]. Lower it to complete one rep. Perform four sets of 8-12 reps, resting as little as possible between sets. Do one of these exercises after each normal workout.

Hammer Curl with Twist Wrap towels around two dumbbells or use the Tyler Grips again and curl them with your palms facing your sides [1]. When your forearms are parallel to the floor, rotate your wrists inward so your palms face the floor [2]. Then rotate them back outward until they face the ceiling [3]. Rotate them back so that they face inward again, and lower your arms back to your sides. That's one rep. Perform three sets of 8-12 reps, resting as little as possible between sets.

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