Most in the least: build more muscle with this double-dip exercise

Ever wonder how you can get the arms and the abs of a gymnast--without having to wear unitards? Try this combination dip and hanging knee raise. It works your triceps fully, keeping them contracted for the entire duration of the set. And because your body position has to shift to perform the hanging knee raise--which works your abs maximally-your triceps are forced to work overtime to stabilize your frame, stimulating its muscle fibers in new and different ways. The result: You'll look like you just dismounted from the pommel horse.

HOW TO DO IT

Grab the parallel bars of a dip station and lift yourself so your arms are fully extended. Keep your legs straight and feet together [1]. Bend your elbows and slowly lower your body until your upper arms are parallel with the floor [2]. Then push yourself back up until your arms are completely straight, elbows locked [1]. In one movement, raise your knees as high as you can as you round your back and lower your chest to meet them [3]. Pause for three seconds, then slowly return to the starting position and repeat the entire move.

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