Talk about functional exercises! How often do we have to pick up heavy stuff and carry it? From suitcases to 5-gallon water jugs? Love this for the grip and forcing the body to assume the correct posture while walking.

Just another way to make jumping rope a bit more challenging. This heavy rope weighs about 11 pounds and has a grip that is two inches thick. This works the entire body, but has a special way of hitting the forearms and some of the smaller muscles in the upper back.

This is primarily a back and shoulder exercise. But to hit just the back and shoulders, they need to be done without flexing the elbow. If, however, the goal is to get a sweet biceps workout in, then by all means, bend the elbow, feel the burn. Just holding on to the rope is enough to work the flexors in the forearm.

Old faithful with a little dynamic attention added. Great for the back, forearms and biceps. This can also be done on a standard pull-up bar, with the hands simply leaving the bar on each ascent.

Just a different variation on the biceps curl exercise. Because of the instability of the TRX, the lats, traps and rear deltoids must act as even greater stabilizers during the movement. Important to remember. The humerus (bone from shoulder to elbow) should remain at one angle throughout the movement.

Grab some heavy weight. Keep legs stiff. Understand that "stiff" doesn't mean "straight." Hinge the hips, big time, and squeeze the glutes to get back to the starting position. Oh, and don't say we forgot to tell you how strong your forearms need to be to keep a strapless grip on the heavier weights!

A fairly intense core exercise. That forces the athlete to use a lot of grip strength, too. This is another exercise that requires the athlete to have a strong inner core before attempting it.

This is old faithful here! The good old fashion pulling-your-own-body's-weight. Doesn't get any simpler in explaining than: grab and pull. Forearms, upper and mid back, core ... works everything in the upper body.