Quadruped Alternating Row to Tricep Extension. An Exercise You Can do at Home

The Quadruped Alternating Row to Tricep Extension is an excellent exercise for learning how to row and build tricep strength. Follow these step-by-step instructions to execute the movement correctly.

Equipment Needed

• Dumbbells (light to moderate weight), 10 to 15 pounds.

Step-by-Step Instructions

Step 1: Starting Position

1. Get into the Quadruped Position: Kneel on the floor with your hands directly under your shoulders, and your knees under your hips. Your low back should be neutral, and your core engaged.
2. Hold Dumbbells: Grab a dumbbell in each hand, aligning them under your shoulders.

Step 2: Perform the Row

3. Lift One Dumbbell: Shift your weight slightly onto your left hand. Row the right dumbbell towards your torso, bending your elbow and keeping it close to your body. Your elbow is not parallel with the wrist.
4. Squeeze Your Back: At the top of the movement, squeeze your shoulder blades together to engage your back muscles.

Step 3: Tricep Extension

5. Extend Your Arm: From the row position, extend your right elbow straight back behind you. Keep your elbow close to your body and focus on the contraction of the triceps.

6. Hold Briefly: Pause for a moment at the top of the extension to engage the tricep fully!

Step 4: Return to Starting Position

7. Lower the Dumbbell: Bring the right arm back to the starting position on all fours.

Step 5: Alternate Sides

8. Repeat on the Other Side: Shift your weight onto your right hand and repeat the rowing and tricep extension movements with your left arm.

9. Continue Alternating: Continue alternating sides for the desired number of repetitions. For example, 20 repetitions times 3 sets. Add another exercise, like side planks, between each set to give your knees a rest.

Tips for Effectiveness

• Maintain a neutral spine throughout the exercise.
• Keep your core tight to stabilize your hips and stabilize your body.
• Use a weight that allows you to maintain proper form; avoid straining while performing the movements.
• Focus on controlled movements instead of rushing through the exercise.

Conclusion

The Quadruped Alternating Row to Tricep Extension is a fantastic way to build upper body strength. Incorporate this exercise into your routine for improved fitness results.

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