If you’ve spent any time trying to build your triceps, the dip isn’t a new exercise to you. But we’re almost 100 percent sure you’ve never tried this version of the classic arm builder.
It’s called the “band dip,” says Men’s Health Fitness Director B.J. Gaddour, C.S.C.S. As the name suggests, you’ll need a resistance band—in this case, a continuous loop band like you can find at resistancebandtraining.com.
Related: Build Bigger Arms With This Simple 6-Move Workout
Secure the band to the bottom of a dip station by looping one end through another and cinching it tight. Hard to understand? Of course it is. Check out the video to see how Gaddour has attached his band to the station, and then how he connects it to his body. Then follow his instructions for performing the movement.
The band will create resistance that becomes increasingly greater the closer you get to straight arms. And your triceps will absolutely love this.
(For a workout your abs will love, try The Anarchy Workout from Men’s Health—one guy lost 18 pounds in just 6 weeks!)
Gaddour’s advice: Do as many reps as you can until you get to the point where you think you could do only one more. That’s where you stop the set. Rest for 1 minute, and repeat four more times for a total of five sets. Each stop one short of the most you think you could complete.
Yes, you’ll just be guessing, but your intuition will be a great guide.
The end result: an awesome arm-blasting workout.
