Arm Exercises for Bigger Biceps

Rapid Gains, Slowly

Build more muscle and increase your overall strength with these slow-mo movements
By The Editors of Men's Health menshealth

Behind-the-Neck Dumbbell Triceps Extension

  1. Use both hands to cup the end of a dumbbell, and sit upright on a flat bench. Hold the dumbbell at arm's length above your head.
  2. Without moving your upper arms, take 3 seconds to lower the dumbbell as far behind your head as you can. Pause, and then straighten your arms to return to the starting position. That's 1 rep.
  • 2
  • 10

This Move Works:

Biceps, Chest, Triceps


  • Step 1

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