Triceps · Machines

Lever Triceps Extension

The lever triceps extension is a machine-based isolation exercise designed to target all three heads of the triceps along a fixed path of motion. It suits lifters of all experience levels and is best placed toward the middle or end of an upper-body or push session to safely exhaust the arm muscles.

Muscles: Triceps
Equipment: Machines
Type: Strength
Animation: Men and women

How to do it

Sit at the triceps extension machine, adjusting the seat so the handles are at shoulder level.
Grasp the handles with an overhand grip.
Keep your elbows close to your body and your back straight against the seat.
Inhale and brace your core. Exhale as you extend your arms, pushing down on the handles.
Focus on using your triceps to perform the extension.
Extend your arms fully at the bottom of the movement.
Control the movement both while extending and returning to the starting position.

Common mistakes

Flaring the elbows outward or lifting them off the pads, which shifts tension to the shoulders and reduces triceps engagement.
Leaning the torso forward to press the weight down with body momentum instead of arm strength.
Stopping short of full extension at the bottom, which prevents maximum peak contraction of the triceps.
Letting the weight stack snap back uncontrolled during the eccentric phase, straining the elbow joints.

Tips

Adjust the seat so your elbow joints align directly with the pivot point of the machine arms.
Pause for a deliberate one-second hold at full extension to maximize muscular tension.
Maintain a slow, controlled return on every repetition, keeping continuous tension on the triceps.

Sets and reps

Perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest between sets to optimize muscle growth.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What exercises can substitute for the lever triceps extension?

Cable pushdowns with a rope or straight bar and dumbbell skull crushers provide comparable triceps isolation.

Is this exercise safe if you have elbow discomfort?

The guided path minimizes stabilizer strain, but if you feel joint pain, stop the exercise and consult a specialist.

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