Machine Tricep Extension
Auto DetectedA seated isolation movement using a fixed machine path to target the triceps (all three heads). It is effective for building arm size and strength in a controlled environment.
About Exercise
Equipment
Machine Alternate Arm Curl
Difficulty
1/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
Accessory Muscles
Lats
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Rear Delts
Lats
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest periods for hypertrophy focus.
How to Perform
Sit on the machine and adjust the seat so the back of your upper arms are flat against the pad, aligning your elbows directly with the machine's pivot point. Grip the handles firmly.
- Push the handles down, extending your elbows fully until your arms are completely straight.
- Squeeze the triceps hard at the bottom of the movement for peak contraction.
- Slowly control the weight as you allow your arms to return to the starting position.
- Stop when your forearms are close to the upper arm pads or maximum comfortable stretch is reached.
Coaching Tips
Form Cues
- Full elbow extension
- Squeeze the triceps hard
- Keep upper arms still
- Control the negative
Breathing
Inhale while allowing the weight to lift (eccentric phase); exhale forcefully as you extend your arms (concentric phase) and brace your core.
Tempo
3-0-1
Range of Motion
Start with elbows fully flexed, forearms near or touching the pads; extend until elbows are nearly locked out.
Safety
Safety Notes
- Ensure proper alignment of the elbow with the machine's axis to prevent joint strain.
- Avoid locking the elbows out excessively hard if painful.
- Keep torso firmly against the backrest.
Spotting
Not recommended; this is a machine exercise. Reduce the weight if full control cannot be maintained.
Common Mistakes
- Lifting the shoulders or using momentum.
- Failing to achieve full elbow lockout.
- Letting the weight slam the stack.
- Elbows moving off the pads.
When to Avoid
- Acute pain or inflammation in the elbow joints.
- History of wrist pain when gripping handles.
Flexibility Needed
- Ability to achieve full elbow extension.
Also known as
Lever Triceps Extension, Triceps Extension Machine, Arm Extension Machine
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