FEELING STRONG ENOUGH to go sleeveless to show off the big guns is a go-to gym goal. If you're coming up short on your triceps training, however, you're not going to be able to show off even half of what you're hoping for when you throw on a cutoff. You need an exercise that flips the scriptlike the lying dumbbell triceps extension.

Achieving maximum arms gains requires a three-headed attack approach to your triceps musclesthe lateral, medial, and long heads. No matter how many reps of pushdowns and skullcrushers they knock out during workouts, however, many people miss out on hitting the long head of the triceps.

The long head of the triceps isn't just needed for that desired arm symmetry; it's also responsible for day-to-day movements such as elbow and shoulder extension. This is where a major move such as the dumbbell lying triceps extension should come into play if you really want to build up your arms.

The lying dumbbell triceps extension is visually similar to a host of other exercises; pullovers, skull crushers, and even seated triceps extensions come to mind. What separates the dumbbell lying triceps extension is that it hits all three triceps muscleswhile also allowing for a greater stretch to the long head of the triceps than other exercises.

The lying dumbbell triceps extension is also a little more shoulder friendly, and you actually get some core work as well. Another advantage, according to Mens Health fitness director Ebenezer Samuel, C.S.C.S., you can personalize the movement according to your training style and mobility limitations to help pack on additional arm size.

The best part of it to me is at the very top of the dumbbell lying triceps extension, your triceps are working overtime, Samuel says. This is a great exercise for just about anybody who wants to grow their arms. If you want big triceps, you want this move in your routine.

You're isolating your triceps muscles, so they'll be the main focus of the exercise. But you'll also be forced to keep up your core integrity, too.

The lying dumbbell triceps extension is a valuable accessory movement for all types of trainees. "If you want big triceps, you want this move in your routine," says Samuel.

You'll need a dumbbell and a bench to do the dumbbell lying triceps extensions.

To perform this move, ideally you want your upper arms to form a straight line with your torso without arching your back as you bring the dumbbell over and behind your head. Doing this requires you to keep your ribcage down to the bench and keeping your abs tight.

Problem is, not everyone has that that much of midsection mobility to completely eliminate the arch. By lying on the bench, we have some luxury of getting feedback that were keeping our abs nice and tight during the moveor not. And from a personalization standpoint, thats a reason why this move separates itself from many other triceps exercises.

The lying dumbbell triceps extension will torch your tris, and its one exercise you can add to many different areas of your training routine. It can work as a legitimate opening or second exercise on triceps day, or it can even stand alone on a push day, when either chest or shoulders dominate the workout.

Keep the reps on the high side. Three to four sets of anywhere from 10 to 15 reps should do the trick. For this exercise, packing on as much load as possible isnt the objective. Still work to get that maximum stretch at the bottom of the move while working to keep your elbows tight to your torso as possible.

Jeff Tomko is a freelance fitness writer who has written for Muscle and Fitness, Men's Fitness, and Men's Health.

Brett Williams, a fitness editor at Men's Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.

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How to Do the Lying Dumbbell Triceps Extension for Arm Workouts - Men's Health