To build your forearms and grip strength, you need to train all three grip functions: support, crushing, and pinching strength. This exercise will take care of the last two categories.
These build significant functional strength and hypertrophy throughout the entire musculature of the forearms, not to mention Herculean grip strength. Note the pause at the top and bottom of each rep.
Other exercises include: fat grip lifts, plate pinching drills, towel pull-ups, rope climbing, rope pulling, and hex dumbbell pinching exercises. (More info here: Freaky Forearm Training.)
related posts
Testosterone Implements
>As a collegiate S & C coach, I've noticed that an emphasis is being placed on strength and conditioning as a tool to enhance athletic performance. For example, in the last few years a majority of schools in the Mountain West Conference, including the Air Force Academy, have built new strength and conditioning facilities.
T Nation Twitter - Calves Edition
Got barely enough time to check your email? The T NATION coaches serve up some savory knowledge about calf training, quick, fast, and in a hurry.
Pistol Squat Is Dumb
Don't do the pistol squat. The one-leg squat is a far superior exercise. Here's how and why to do the one-leg squat.
The Training Split Roundtable - Part 2
Hey, wanna tick a lot of people off? Want to start a flame war, a heated academic discussion, or just a good old-fashioned penis-waving contest? Then come out publicly and say that total body training is better than body part split training.