Which is the best exercise for back shoulders and forearms?

[DenizLikesTennis]

[HighlyVolatile]

There are lots of muscles that break down within those broad groups, like shoulders break down into front (anterior), side (medial), and rear (posterior) delts. It's difficult to train all three at once but the rear tends to be most neglected and can be targeted with motions like rear delt flyes and face pulls. The front and side can be targeted with pressing and lateral raise motions and even push-ups recruit the front delts.

Back breaks down into traps and lats as major groups, and traps even to upper, middle, lower. Shrugging motions tend to target the upper traps and that's usually what guys want to bulk up most (although it's worth paying attention to the middle and lower to avoid imbalances which can lead to pain). Lats you can target with pulling motions like body rows, pull-ups, chin-ups, and lat pulldowns. To really recruit the lats with these motions, you want a fairly explosive concentric and really focus on squeezing your elbows into your body.

Forearms also at least break down into supinated and pronated motions as well as grip in general. You can attack those muscles with a variety of motions including but not limited hand grippers, supinated and pronated forearm DB curls, any kind of pulling/climbing variant with difficult grips, farmer's carry, etc. Even lifting really heavy (relative to what you can lift) in general will tend to strengthen grip and forearms a lot.

[HighlyVolatile]

One thing for grip and forearms -- although it might not build the most muscle -- but I noticed you like tennis -- that I like a lot is the powerball:

It's a funky piece of equipment but a very convenient one you can bring with you anywhere and train to improve your wrist mobility and strength in a very functional way. It also really starts to work your forearms quite quickly if you spin the gyroscope very fast.

[DenizLikesTennis]

Yea, some muscle areas are neglected like the outer biceps, quads, anterior triceps. I guess these two answers should help me out. Thanks bud ✌

[HighlyVolatile]

Cheers! I also have this bartender friend with the most epic Popeye-like forearms as well as being an epic arm wrestler. One of his bread and butter motions to train his forearms is that he dangles very heavy weights on a rope from high up attached to a rod and then twists the rod to pull the weight back up and repeat.

[HighlyVolatile]

It's sort of like the twisting motion we make when wringing towels to dry, but with loads of added resistance. Makes for an epic pronated grip (palm facing outward and squeezing down).

[Xhuy_006]

Hitting both those areas at the same time would be hard really hard, but for back shoulders, there's a few real good ones, one would be the back press, one of my favorites works the upper shoulders/upper back, also reverse wings which hits most of the mid/upper back (also called facedown lateral raises), rowing if you have a row machine but that takes form to execute a good workout, and then also one of my favorites, the upright row. Great for upper back/uppershoulders. Don't forget about wide hand pull ups. Thats a great one too.

[Xhuy_006]

Forearms I only know a few, there's wrist curls and reverse wrist curls. Not much weight is needed on this one to get a good workout in my opinion. Reverse curls is also good, but i feel that more in my delts and arms but will also hit forearm

[DenizLikesTennis]

I will try them out. Thanks for support :)

[janerobinson]

Resistance band and medicine ball exercises are super helpful if you’re looking for dynamic exercises that are good for functional strength training. For forearms hand grips are a good little piece of equipment to have.

[exitseven]

military press