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A forearm machine is a piece of fitness equipment specifically designed to target and strengthen the muscles in the forearm. It typically consists of a padded seat, adjustable handles, and a weight stack or plate-loaded system.

When it comes to free weights or plate-loaded forearm machines, there are a few options available:

1. Wrist Roller: This is a simple and affordable piece of equipment that consists of a handle with a rope or chain attached to a weight plate. To use it, you hold the handle with both hands and roll the weight up and down using your wrists.

2. Wrist Curls: This exercise can be done with a dumbbell or a barbell. Sit on a bench with your forearm resting on your thigh, palm facing up. Hold the weight with your hand and curl your wrist upward, then slowly lower it back down. Repeat for the desired number of repetitions.

3. Reverse Wrist Curls: Similar to wrist curls, this exercise targets the muscles on the back of the forearm. Sit on a bench with your forearm resting on your thigh, palm facing down. Hold the weight with your hand and curl your wrist upward, then slowly lower it back down. Repeat for the desired number of repetitions.

4. Plate-Loaded Forearm Machine: This is a more specialized piece of equipment that allows you to perform various forearm exercises, such as wrist curls, reverse wrist curls, and pronation/supination exercises. The machine typically has adjustable handles and a weight stack or plate-loaded system to increase or decrease the resistance.

Remember to start with a weight that is challenging but manageable, and gradually increase the resistance as your forearm strength improves. It's also important to maintain proper form and avoid any excessive strain or discomfort in the wrists or forearms.