I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.
Lying on a bench with a dumbbell in each hand and arms in vertical :
Inhale and flex your arms by controlling the movement
Back to the start position and exhale at the end of the movement
This exercise allow to work your triceps and works equally the tree heads.
P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here.