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Do you want to build bigger arms?

Are you spending a lot of time working your arms and not seeing results as quickly as you’d like?

Or maybe you’ve hit a plateau when it comes to growing your biceps and triceps?

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If so, adding isometric tricep dips may be the key to adding size and strength to your arms.

When we think of muscular arms, we tend to think of biceps because they are typically more noticeable than triceps because they can be flexed in such a way that they gain more attention. But the triceps are just as important as biceps – and having big triceps will help give the appearance of even bigger biceps.

The key to having strong muscular arms is having both equally strong biceps and triceps that balance each other out and work together in unison. You can’t have strong biceps and not-so-strong triceps and vice versa. As previously mentioned, balance is key in terms of having strong muscular arms.

One of the best ways to add size and strength to your triceps and your entire arm is with isometric tricep dips.

Note: on the flip side of this isometric towel curls are a great tool for building your biceps.

Let’s take a look at how to do this simple yet powerful exercise.

How to Perform Isometric Tricep Dips

1. Suspend your body against two parallel chairs by holding on to them with your arms at a close grip width.

2. Bend down so that your triceps are fully contracted and hold yourself in that position for 15-20 seconds to start with and gradually increase to half a minute.

3. Make sure you exhale and inhale in a controlled manner while performing the reps.

4. Repeat 2 sets for 10 – 12 reps

Check out the video below for a visual on doing isometric tricep dips.

Video: Yielding Isometric Dips

Final Thoughts on Isometric Tricep Exercises

As you can see isometric tricep dips are a very simple and easy exercise to do and are a great tool for building size and strength in the arms. According to Men’s Health, this is one of the best ways to build your triceps. and even giving you the appearance of having bigger biceps, who doesn’t want that?

Don’t be worried if you’re just getting started and can’t do many; over time you’ll be able to increase the number of dips you can do as well as the amount of time you can hold the position.

For advanced lifters, you can always add a weighted belt or other equipment to make the exercise more difficult.

isometric tricep exercise


Chris Cannon
Chris Cannon

Hey Chris Cannon here, founder of Free Muscle Building Tips. I hope you enjoyed this post. If you haven't done so already be sure to subscribe to our newsletter and get your free Six Pack Abs Secret Weapon Workout!