Tabata 1, Exercise 3: Row to Triceps Extension Lean forward with one arm over your lap for support. Have your other arm extended down toward the ground, a dumbbell in hand. Bend your elbow to pull the extended arm up to your chest. Squeezing your shoulder blade. Your arm should make a 90-degree angle. Straighten your arm behind you with your palm facing in. Your arm should be parallel to the floor. Squeeze your tricep. Bend your elbow back to 90 degrees, then extend the arm down toward the ground to reach your starting position. Do 10 seconds on each side, then take a 10-second break. Image Source: Courtesy of Matthew Henton