Grab a pair of dumbbells and stand against a wall, with your feet shoulder-width apart. Lean into the wall, maintaining three ...

How you program flexed arm hangs is up to you and depends on where they sit within your workout. For warm-ups, no more than 5-6 sets holding for as long as you can each time.

It opposes the biceps muscle, which is used to flex the arm. You also use the triceps when you move your shoulder and elbow. You need strong triceps muscles to perform many sports and activities.