maratoolTriceps Extensions using Machine
How to do the triceps extensions using machine
- Name: This exercise uses a machine to insure proper range of motion. This is a good exercise for beginners and people rehabilitating from injury.
- Adjust the seat height of the machine so your upper arms and elbows lie flat on the pad. Draw your abs in and sit upright with your back straight. With your arms fully extended grasp the handles and pull them towards your body. Hold for a moment and then slowly return to the starting position.
- Note: Stay seated and keep your feet firmly on the floor throughout this exercise.
Muscles worked
The prime mover is the triceps brachii, which straightens the elbow, and through its long head helps pull the arm back at the shoulder.
Every exercise for:Triceps
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
The machine fixes the path, removing the balance demand and letting you train close to failure without a spotter. The cost is the stabilising work a free weight would have made you do.
Every exercise using:Machine
These train the triceps too, using equipment this one does not:
- Triceps Kickback with Dumbbelldumbbell
- Triceps Overhead Extension with Ropecable
- Band Skull Crusherband
- Bench Dipsbody only
- Bench Press - Powerliftingbarbell
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.