Arm Exercises for Bigger Biceps
Rapid Gains, Slowly
Behind-the-Neck Dumbbell Triceps Extension
- 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.
- 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.
This Move Works:
Biceps, Chest, Triceps