Most of my workouts involve starting off with four sets of three (4x3) using about 85% of my max weight for the areas I'm focusing on that day. Then I finish up with lighter weight and high reps (3x10 or 3x12).
I want to focus on my lower inner tricep near the elbow and so far, dumbbell skull crushers appear to have the best effect on this area for me. However, because the exercise is best performed with the elbows in a stationary position, I can't do as much weight as I would like (only 20lb dumbbells).
To get the maximum hypertrophy for this area, how much emphasis should I put on the parameters for this exercise:
-Weight -Form (not moving the elbows or wobbling on the way up) -Reps
Note that I have tried this with an Ez-bar but don't get the same results that I get with dumbbells.