If, on the other hand, one has these muscles already strong, and can with ease pull himself up six or eight times, he will find this stick and weight an excellent affair for training the biceps of one arm, until it gets strong enough to pull him up without the other arm at all. For this simple and valuable contrivance the public is also indebted to Dr. Sargent, who is a regular Edison in devising simple and sensible gymnastic appliances, which he freely gives to all without patenting them. Mounting a ladder or a rope hand-over-hand; lifting any weight in front of you, whether a feather or a barrel of sugar; picking up anything from the floor; holding weights out in front, or at your side, at arm's-length; pulling downward on a rope, as in hauling up a sail; hammering--in short, anything which bends the elbow and draws the hand in toward the shoulder, takes the biceps muscle; and, if the work is vigorous and persisted in, this muscle will ere long become strong and well-shaped. _To bring up the Muscles on the Front and Side of the Shoulder._ For the muscles on the front and side of the shoulder, holding out weights at arm's-length, either at the side or in front, will be found just what is wanted, the arms being horizontal, or the hands being held rather higher than that, the elbows remaining unbent. Holding the mere weight of the hands, as in boxing, but keeping at it awhile, keeps these parts well occupied; while the sword, or foil, or single-stick, freely plied, or the axe or bat, tell directly here. _Forearm Work._ Very many of these exercises for the biceps and shoulder have also called on the forearm, while those mentioned for the inner triceps have done the same. Very prominent among the latter is rowing, much of it soon bringing a strong forearm, especially on the inner and under side. Anything which necessitates shutting the hand, or keeping it partly or wholly shut; such as holding anything heavy in it, driving, chopping, fencing, single-stick, pulling one's self up with one hand or both, batting, lacrosse, polo, twisting the dumb-bells around when at arm's-length, or a chair, or cane, or foil, or sword, or broom-handle, if the dumb-bells are not convenient, carrying a weight in the hand, using any of the heavier mechanical hand-tools--all these, and more of their sort, will enlarge and strengthen the forearm, and will do much also for the hand. Probably the hardest work for the forearm, and that calling for the greatest strength here, is lifting very heavy weights suspended from a stick, bar, or handles which the hands grasp. _Exercises for the Triceps Muscles._