How often do you get to work your triceps and your core in a single exercise? How about two? Thanks to trainer Andy Speer, creator of the Anarchy Arms workouts from Men’s Health, now you can.
With just one pair of dumbbells, your muscles will feel the burn in no time at all.
First up is the tuck hold on dumbbells. All you have to do is sit down in a tuck position and place one dumbbell on either side of you. Then lift your feet off the ground and hold the position for 10 seconds. To make sure your triceps are working at maximum effort, keep your arms are straight while performing the tuck hold.
Next comes the hollow-body skull crusher. For this exercise, you’ll get into a hollow-body hold and perform as many skull crushers as you can in 10 seconds.
Then rest for 20 seconds, and do both exercises 5 to 10 more times.
Having a strong core benefits you in a ton of ways. If you’re part of the 80 percent of Americans who suffer from back pain, paying attention to your abs can really help. According to Harvard Medical School, core work is usually recommended to relieve back pain.
There are also other real-world benefits to strengthening your core, since picking things up, having good posture, and even going for your daily run require your abs to kick in.
And giving your triceps a regular workout can help prevent overuse injuries, as well as make exercises like pushups and bench presses easier.
So go ahead and work these exercises into your upper-body days for functional, real-world advantages.
This article originally appeared on Men's Health