Upper arms
Triceps Extension Machine
An elbow extension with your arms supported: it isolates the triceps on a fixed, comfortable path.
Also known as: seated triceps machine, machine triceps extension
- Level
- Beginner
- Equipment
- Tricep Extension Machine
- Type
- Isolation
Muscles worked
How to do it
- Adjust the seat so your elbows line up with the machine's pivot.
- Rest the backs of your arms on the pad and grab the handles.
- Extend your elbows until your arms are straight.
- Return slowly until your triceps stretch.
Form cues
- Elbow lined up with the pivot point.
- Back supported, shoulders still.
- Brief pause at lockout.
Common mistakes
- Seat set wrong: your elbow suffers if it's not aligned with the pivot.
- Lifting your arms off the pad: you lose the isolation.
- Letting the weight slam back: control the return.
Sets and reps
3 sets of 10-15 reps close to failure, with 60-90 seconds of rest.
FAQ
Does it build triceps?
Yes: it lets you take the triceps close to failure safely, which is great for growth.
How do I set up the machine?
Line your elbow up with the pivot and make sure your arms rest fully on the pad.
Machine or cable?
Both isolate the triceps well. The machine is more stable; the cable more versatile.
What muscles do the triceps extension machine work?
They mainly work the triceps.
Train with Nuvana
Add the triceps extension machine to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
