Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Machine Triceps Extension
Arms · Machine · Primary muscle: Triceps
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-3
Rest75s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat and arm supports so your elbows align comfortably with the machine's pivot and intended movement path.
- Sit securely with your torso stable, feet planted, and upper arms controlled against or near the support pads.
- Grip both handles with neutral wrists, brace your core, and begin with your elbows bent in the machine's safe starting position.
- Extend your elbows smoothly to move the handles through the intended path while keeping your upper arms controlled.
- Approach straight arms without aggressively locking your elbows, then pause briefly and contract your triceps.
- Return the handles slowly to the starting position and repeat without allowing the weight stack to slam.
Muscle focus
Muscles
Primary: Triceps
Coaching
Tips
- Set the seat before loading the movement so your elbows remain aligned with the machine pivot.
- Keep your shoulders relaxed and your torso supported throughout every repetition.
- Maintain neutral wrists and let elbow extension drive the handle movement.
- Use a load that allows both the extension and return to remain controlled.
Technique check
Common mistakes
- Using an incorrect seat adjustment that disrupts elbow alignment.
- Moving or shrugging the shoulders excessively.
- Allowing the elbows or upper arms to shift unnecessarily.
- Using too much weight to maintain controlled technique.
- Aggressively locking the elbows at the end of the extension.
- Using momentum to move the handles.
- Shortening the range of motion unnecessarily.
- Allowing the weight stack to slam during the return.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes