robert landy

To maximize development, you need to train forearms in all their available movement patterns. This means going beyond a few sets of wrists curls and extensions at the end of your workout. With a sledgehammer, you can train pronation, supination, ulnar deviation, radial deviation and a host of circumduction patterns. Aim for 3 to 4 sets of 10-20 reps, pausing slightly at the top on each rep. And make sure you perform the exercise from both directions. Always strive to get stronger or do more reps over time. You can make the exercise more difficult by simply moving your hand further away from the sledgehammer head. I'd mark out inches on the handle so you can accurately track your progress. – Akash Vaghela

Once you've gripped the plate, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip. This range of motion will help you keep constant tension on the delts. – David Otey

Try the iron grip lateral raise. With an exterior grip (holding the edge), raise the plates so that they're in line with your arms. Try this for 4 sets of 12, with 90 seconds rest in between. – David Otey