Triceps Mid-Range ISO (V-Set) Guide

  • Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  • Targeted Muscle Groups:
    • primary: triceps
    • secondary: front deltoids

How to perform?

How to perform: On a triceps extension or lag machine, lift to a mid-range position and hold isometrically for 15–20 seconds, then reduce load and perform 10–12 full reps, then increase load and finish with 8–10 partial reps. Use controlled tempo and focus on feeling the long head of the triceps during mid-range holds.

Muscles worked: primary triceps (long head emphasis), secondary shoulders. Proper form requires avoiding excessive scapular elevation and making clean weight changes between drops/partials. This hybrid V-set combines isometrics, full reps, and partials for maximal metabolic stress and hypertrophy.

Variations

This exercise doesn't have any variations

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