Tricep dips are an effective way to target the back of the arms. Plus, the move improves functional upper-body strength and ...

Movement: Raise your upper back, chest and arms at a 90-degree angle from the ground with a focus on extending forwards through the crown of your head so your spine stays long and your eye line down.

Start with your legs at 90 degrees, ... Stand in a mini lunge, hinging forward about 45 degrees. Pull your elbows back, bringing the weights to your hips and hugging the elbows into the body.