Muscles Targeted:

• This exercise does a great job at isolating the tricep and requires little weight.

Form:

• Start by putting your non-working hand on a stable surface such as a dumbbell rack or a bench.

• Perform a row and hold the contraction, keeping the elbow up high is key in isolating the tricep.

• Extend the elbow and squeeze your tricep. The movement should be isolated so that only the forearm is moving.

• Range of motion should be short so try to keep the elbow above 90 degrees to maintain tension.

Rep Ranges:

• You’re much better off performing this exercise in moderate to high rep ranges.

• Performing it second or third in a tricep superset or circuit can make the exercise feel more difficult.