Rail Tricep Dips
Climb out of the seat and place both hands on the rail of the rower, keeping your fingertips down and your legs straight out in front of you. Make sure your back is straight and your hips are directly under your shoulders. Slowly lower your hips toward the floor, bending at the elbows until your arms pass through a 90-degree angle, then return to the starting position, says Mulgrew. To make this move harder, lift your left foot off the ground, do 5 reps, then switch to the other foot.
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