=The Forearm.=--Many of the exercises for the upper arm and shoulder have a very direct bearing upon the forearm. Most of the mechanical occupations requiring the use of axe, saw, plane, hammer, shovel, plow, or any tool or instrument requiring a firm grasp of the hand, develop these muscles. The lifting of a heavy weight suspended from a bar or handle, to be grasped by the hands, produces speedy results, but must not be attempted until the muscles of the back, abdomen, and shoulders have had preparatory training. =The Hand.=--In the exercises already described, the hand and wrist will have received much valuable training for strength of hold or grip. A firm grasp of the oar, the bat, the bar, or the heavy hammer is apt to leave the hand with an ungainly hook when at rest. Counteract by pressing the fingers forcibly against the wall, or, in lifting the body from the floor in the triceps exercise, use only the fingers and thumbs instead of the palm. The wrists may be exercised by twisting the dumb-bells at arm’s length in front, at the side, and overhead. If the fingers are weak, train them individually, beginning with the weakest. Always bring up the weakest part first, and aim to secure and preserve proper symmetry throughout. The pulley-weights are excellent for the purpose. Attach a small strap to the handle, and begin with such weight as will afford exercise but will not overtax the finger. Pull ten to thirty times. In the absence of pulley-weights, lifting, by a strap, a box of sand or bricks or any weight that can be gradually increased will serve the purpose. Drive a stout nail or screw into the upper part of the door frame. Throw the strap over the nail, and lift the body, first using two fingers, then one. Trained gymnasts lift the entire weight of the body several times by the little finger alone. =The Thigh.=--Fast walking, running, jumping, hopping, skating, and dancing are all good for developing the front of the thigh. More rapid development will be secured by standing erect, slowly bending the knees as if about to sit in a chair. Hold the body in that position for several moments, and slowly rise to an erect posture. Repeat ten to twenty times. After two weeks of daily practice, lower the body until the back part of the thigh rests on the calf. Rise slowly as before. Repeat ten to twenty times. After a month, increase the weight by carrying dumb-bells, bricks, or other objects in the hands. When this has become easy, hold one foot front or back, and have the other leg do the lifting.