Repeat 10 times. Created with WorkoutLabs Fit workout builder. Keep back flat and shoulders and hips stable, while lifting left hand up off mat, bending at elbow, and tapping right shoulder with left fingers. So, if you are doing that pull-up exercise and you have weak grip strength, your back may not get a decent workout because your hands fail before the other muscles even get challenged. This includes your wrists, hands, forearms, biceps, teres major, teres minor, infraspinatus, pectoralis major, coracobrachialis, and so on. The shoulder press is often seen as the go-to exercise to build the deltoids. Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. So we bring an arm workout regime that can be done without any equipment for your forearms. Some things you need to know before you start working on your forearms are: 1. Replace left hand, then repeat on the opposite side. The Superset Workout to Pack Size on Your Shoulders. Come back to the row position and release the arms down. View the Triceps, Biceps, Forearms & Shoulders - 3x workout with easy-to-follow exercise illustrations and download as printable PDF. Get big shoulders with this workout from leading PT Nathan Williams. The 10 Best Dumbbell Shoulder Exercises. From this row position, keep the elbows stationary, and then extend the forearms back into the tricep kickback. How to: Start lying on stomach with arms bent at 90-degrees, elbows in line with shoulders and forearms on the floor, legs extended to straight, tops of feet on mat.