Feel like your regimen is boring bench presses and stagnant squats? Spice it up with an exercise you might not have heard of before.
Emphasis: long head
1) Attach a rope to a low pulley and position a low-back seat a foot or so in front of and facing away from the cable stack.
2) Grab the rope with both hands and sit on the bench with your arms raised, your elbows bent, your hands behind your head and your palms facing each other.
3) Keeping your elbows in tight, contract your triceps to extend your arms overhead. Squeeze the contraction for a count with your elbows locked out, then return to the start position.