Machine Triceps Extension
A supported triceps exercise where your upper arms rest against pads while you extend your forearms against resistance. The fixed path makes it a simple, beginner friendly way to isolate the triceps.
How to do the machine triceps extension
- Set the seat height so your upper arms rest comfortably against the pads.
- Grasp the handles with your elbows bent and your upper arms held against the pads.
- Extend your elbows to push the handles away, pulling your forearms away from your upper arms.
- Pause briefly once your arms are fully extended, squeezing your triceps.
- Return the handles slowly to the starting position without letting the weight stack slam down.
- Repeat for the rest of your set, keeping tension on the muscle throughout.
Original library instructions (4 steps)
- Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position.
- Perform the movement by extending the elbow, pulling your lower arm away from your upper arm.
- Pause at the completion of the movement, and then slowly return the weight to the starting position.
- Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.
Common mistakes
- Letting the upper arms lift off the pads to help push the weight; keep them pressed in place.
- Letting the weight stack crash down between reps; lower it under control until the set is finished.
- Locking the elbows out hard and relaxing; stop just short of a hard lockout instead.
- Setting the seat too low or too high, which puts the shoulders in an awkward position; adjust it first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep light tension on the cable at the bottom of each rep instead of letting it fully rest.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the machine triceps extension good for beginners?
Yes. The padded arm rests and guided path make it an easy way to feel the triceps working before trying free weight versions.
What muscles does the machine triceps extension work?
It isolates the triceps, since the pads keep the upper arms still while only the elbow joint moves.
