The triceps row exercise is a movement similar to rowing a boat where you pull your elbows backward to work the large muscle under your upper arm. Maintain your body position during the triceps row movement to prevent strain or muscle injury. Sloppy form also prevents the triceps muscle from working during the movement, which reduces the results you see.
Dumbbell Row
A dumbbell row uses a workout bench and one dumbbell with a weight that allows you to complete two sets of 15 row lifts with resistance, but no strain. Start by standing on the side of the workout bench and place one knee on the bench while grasping a dumbbell with the opposite hand. Get into position by bending at the waist and placing your free hand on the bench so it is under your shoulder. Keep your back straight and parallel to the floor. Hang your arm with the dumbbell to the side of the bench and pull the weight toward your chest by bending the elbow. The movement is similar to rowing a boat. Complete two sets of 15 lifts, and then adjust your body so you can repeat the movement with the other arm.
Bent-Over Row
The bent-over row is a triceps exercise that uses either a set of dumbbells or a barbell. Get into position by standing with your feet shoulder-width apart. Bend your knees and lean forward at the waist so your back is at about a 45-degree angle to the floor. Hold the dumbbells or barbell at waist height with your palms pointed toward your body. Perform the movement by lifting the weight so your elbows bend and push backward, keeping the elbows close to your body. You may want to lift one dumbbell at a time to focus on keeping proper form during the movement. Compete two sets of 15 lifts with both arms.
Pushup Row
The pushup movement works the triceps muscle, but it increases in intensity when you include a triceps row after lifting your body. Get into position by getting into the straight-leg pushup position while holding a dumbbell in each hand. Hold onto a dumbbell instead of placing your palms on the floor. Push your body upward into a pushup, keeping your back straight, and lift the right arm into a row movement by bending the elbow backward. Finish the movement by placing the dumbbell back on the floor and lowering your body. Alternate arms with the triceps row to complete 15 rows with each arm for 30 pushups. Start with a lightweight dumbbell and increase the weight as your strength increases.
Considerations
Take the time to warm up your muscles before completing triceps row exercises. A beneficial option is walking while pumping your arms. To prevent injury, stop the row exercises if there is any pain in the shoulders, chest or arms. Consider working out with a partner to help with proper form. Holding your abdominal muscles tight during the triceps row movements helps protect your back while lifting the weight. Consult your doctor before starting a new strength-training workout to rule out health problems that may cause injury.
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