Lever Triceps Extension

Muscles worked

Setup

1. Adjust the seat height so that your elbows align perfectly with the machine's primary pivot point.
2. Sit with your back firmly against the backrest and plant your feet flat on the floor for stability.
3. Grasp the handles with a neutral grip (palms facing each other) or overhand grip as provided by the machine.
4. Position your upper arms tight against the side pads or your torso, ensuring they remain stationary.

How to do it

1. Exhale as you push the handles downward by extending your elbows until your arms are fully locked out.
2. Contract your triceps forcefully at the bottom of the movement for a one-second peak contraction.
3. Inhale as you slowly return the handles to the starting position, resisting the weight on the way up.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).

Form checklist

• Keep your elbows pinned to your sides; do not let them flare outward or move forward.
• Ensure the movement occurs only at the elbow joint; your shoulders and torso should remain still.
• Maintain a neutral wrist position to avoid unnecessary strain on the joint.
• Keep your back and head pressed against the seat pads throughout the entire set.

Pro tips

• Focus on pushing through the heel of your palm to better engage the medial and lateral heads of the triceps.
• Stop just short of the starting point at the top of the rep to keep the triceps under continuous tension.
• Imagine trying to 'stretch' the handles apart at the bottom of the movement to intensify the contraction.

Make it harder

• Perform the exercise unilaterally (one arm at a time) to eliminate strength imbalances and increase core stabilization.
• Add a 3-second isometric hold at the bottom of every repetition to increase time under tension.

Frequently asked

What muscles does the lever triceps extension work?

The lever triceps extension primarily targets the triceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lever triceps extension?

The lever triceps extension uses leverage machine.

Is the lever triceps extension good for beginners?

The lever triceps extension is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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