Lever Triceps Extension
Overview
How to do it
- 1
Set Up the MachineSet the seat height so your arms line up correctly with the machine’s lever handles.Select a weight stack setting that you can handle comfortably.
- 2
Get Into PositionSit with your back pressed firmly into the pad and your feet flat on the floor.Hold the machine handles with your palms facing down and your elbows bent to about 90 degrees.
- 3
Perform the MovementPress the handles downward by straightening your elbows until your arms are fully extended.Hold the bottom position briefly to maximize muscle contraction.Return slowly to the start while controlling the motion.
- 4
Sets and RepsFor best results, complete 3 to 4 sets of 10 to 15 repetitions.
Form tips & common mistakes
to fully engage the triceps.
, ensuring you extend your arms completely.
to avoid using momentum.
to maintain stability.
to prevent strain on the elbows and shoulders.
Benefits
Provides Targeted Triceps Activation: The machine keeps the movement strict, which isolates the triceps brachii for maximum engagement.
Stabilizes the Upper Body: Compared with free-weight exercises, this machine-based movement offers extra support and lowers the risk of poor technique.
Ideal for Beginners and Rehabilitation: Because the machine guides the motion, it is a safe choice for beginners and people recovering from injuries.
Allows for Progressive Overload: The weight stack system makes gradual resistance increases simple, supporting muscle growth over time.
Reduces Stress on the Wrists and Shoulders: The fixed movement path reduces strain on nearby joints, making it suitable for people with wrist or shoulder discomfort.
Can Be Used for Strength and Endurance Training: Changing the load and repetitions lets you train for muscle endurance or strength.
Muscles worked
Triceps
