Step by step
- Adjust the seat so your elbows line up with the machine's pivot.
- Rest your arms and grab the handles.
- Straighten your arms to the end of the range.
- Return slowly.
Tip: A pause with your arms straight helps you feel your triceps.
Common mistakes
Elbows misaligned
If they're not on the pivot, the movement feels awkward.
Lifting your elbows
Keep them supported.
Rushing
Control the return.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it good for beginners?
Yes, it's one of the easiest triceps exercises to learn.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add triceps extension machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.