Farmers Walk

This hits the entire forearm!  Itís one of the best overall mass builders on the market.  This is also an excellent way to develop that coveted vice like grip. 

Implementation: Grab a pair of heavy dumbbells.  Pick a spot in the gym and walk there and back to the rack.  Set the weight down right before failure.  Though this may seem simple, its extremely effective!  The key is to choose a weight that only allows you to walk for about 30 to 70 seconds, or rather causes your grip to fail in that time frame.

 
Exercise Slideshow

                            

 
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