Exercise library
Triceps Extension Machine
The triceps extension machine isolates the back of the upper arm with a guided path, making it easy to train the triceps hard without worrying about balance.
MachineArmsBeginner
- Equipment
- Machine
- Focus
- Arms
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- TricepsShoulders
How to do it
- 1Adjust the seat so the handles start just above and slightly behind your head.
- 2Sit tall with your back supported and grip the handles firmly.
- 3Keep your elbows pointed forward and extend your arms until they are nearly straight.
- 4Squeeze your triceps hard at the top without locking out aggressively.
- 5Lower the handles back under control to the stretched position and repeat.
Tips & tricks
- Keep your upper arms mostly still so the elbows do the work.
- Use a full range of motion from a deep stretch to a strong squeeze.
- Brace your abs lightly so your ribs do not flare as the weight gets heavier.
Common mistakes
- Letting the elbows drift wide and turning the rep into a shoulder movement.
- Using momentum to slam the handles up instead of extending smoothly.
- Cutting the range short and never letting the triceps lengthen.
