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Lever Triceps Extension animation

How to do the Lever Triceps Extension

TricepsMachineBeginner

The lever triceps extension machine is one of the most effective tools for isolating all three heads of the triceps with controlled, consistent resistance throughout the movement. Mastering this machine as a beginner builds the foundational pushing strength that carries over to every press you will ever do.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Adjust the seat so your elbows align with the machine's pivot point and grip the handles with an overhand or neutral grip.
  2. Brace your core, sit tall against the pad, and keep your upper arms stationary against the support throughout the set.
  3. Press the lever arms downward by extending your elbows until your arms are fully straightened, squeezing the triceps hard at the bottom.
  4. Slowly return the weight under control to the starting position, feeling the triceps stretch before initiating the next rep.

Common mistakes

  • Letting the elbows flare outward reduces triceps tension and stresses the joints, so keep your elbows tracking straight forward and pinned to the pad at all times.
  • Using momentum by rocking the torso to initiate reps shifts load away from the triceps, so reduce the weight and move with deliberate control on every repetition.
  • Cutting the range of motion short by not fully extending the arms leaves significant muscle stimulus on the table, so commit to a complete lockout on each rep.

Pro tip — At the fully extended position, hold the contraction for a full one-second count before returning, this peak squeeze dramatically increases time under tension in the shortened range where the triceps are maximally activated.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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