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Answer:
The best forearm
exercises are, in my opinion, exercises
that work grip strength while building the
forearms. The various forms of wrist curls
work fairly well but for an excellent forearm
workout, try setting a barbell in a rack
at hip level, standing sideways so the bar
is beside you and picking up and holding
on the bar with one hand. Hold it for as
long as you can. This works the grip and
forearms VERY strongly.
For triceps,
my favorite exercise is the bar dip. It's
not spectacular but if I only had one tricep
exercise I could do, this would be the one.
You can use by far the most weight and you
can do it for high reps (if you want). Also,
since your body is moving through space
rather than the weight moving, you actually
fire more muscle fibers. Lying tricep extensions
alternated on each rep with close grip bench
press also works quite well for a complete
tricep workout.
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