How?

Place a barbell on the supports of a lifting rack and hold it at arm’s length with an overhand, shoulder-width grip. Extend your legs behind you so that your body is in a straight line from ankle to neck and you are supporting your weight on the bar and your toes. Bend your arms at the elbows and slowly lower your whole body without bending at the hip until your forehead almost touches the bar. Press back up and repeat.

Why?

To get bigger arms you should be training your triceps regularly – but they’re among the trickiest muscles to target. This simple move will give your triceps a proper workout while improving your upper-body strength and getting you bigger arms, faster.