2

Grasp each parallel dip bar with one hand, palms facing inward.

With your feet suspended in the air, slowly lower your body by bending your elbows. Stop when your upper arms are parallel to the ground.

Press upward to raise your body back to the starting position where your arms are fully extended. That is one repetition, or rep.

Perform 4 sets of 6-8 reps.

When it comes to big arms, biceps get all the glory. But a double bicep flex is also an obvious, over-the-top way to show off your muscles. Biceps and triceps are opposing muscle groups; when one is working and flexing, the other is relaxed.The secret to noticeable arms is your triceps - when you stand with your arms at your sides, triceps are the ones doing the flexing! Work them hard in the gym with dips: