Lever Seated Triceps Extension Plate Loaded

Muscles worked

Setup

1. Load the desired weight plates onto the machine's loading horns.
2. Sit firmly on the seat with your back pressed against the backrest and feet flat on the floor.
3. Reach back and grasp the handles with a neutral grip (palms facing each other) or overhand grip as per machine design.
4. Position your elbows forward, tucked close to your head, with your forearms fully flexed.

How to do it

1. Exhale as you extend your arms by pushing the handles upward and forward until your elbows are fully locked out.
2. Squeeze your triceps forcefully at the peak of the contraction for one second.
3. Inhale as you slowly lower the weight back to the starting position, feeling a deep stretch in the triceps.
4. Maintain a controlled tempo, taking approximately 2 seconds for the lowering phase and 1 second for the extension.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out.
• Ensure the movement occurs only at the elbow joint; keep your shoulders and torso stationary.
• Keep your lower back pressed against the backrest to prevent arching.
• Avoid using momentum or 'bouncing' the weight at the bottom of the rep.

Pro tips

• Focus on the mind-muscle connection by imagining you are trying to straighten your arms against a heavy resistance rather than just moving the handles.
• Emphasize the eccentric phase; the stretch at the bottom is where the most muscle damage and growth stimulus occurs for the long head of the triceps.

Make it harder

• Add a 3-second slow eccentric phase to increase time under tension.
• Perform 'constant tension' reps by stopping just short of full lockout and just before the weight stack touches at the bottom.

Frequently asked

What muscles does the lever seated triceps extension plate loaded work?

The lever seated triceps extension plate loaded primarily targets the triceps, and also works the abs and forearms as secondary muscles.

What equipment do you need for the lever seated triceps extension plate loaded?

The lever seated triceps extension plate loaded uses leverage machine.

Is the lever seated triceps extension plate loaded good for beginners?

Yes. The lever seated triceps extension plate loaded is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Band Assisted DipIntermediate · triceps
• Band Incline Triceps ExtensionIntermediate · triceps