Lever Triceps Extension

Target your triceps with the Lever Triceps Extension. This machine exercise effectively isolates the back of your upper arms for strength and definition,

IntermediateUpper Arms Leverage machine

Movement: Isolation
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Lever Triceps Extension

Isolation

Power Sled Triceps Extension

Upper Arms · Power Sled

Advanced

Compound

Lever Triceps Dip (plate loaded)

Upper Arms · Triceps Brachii · Leverage machine

Intermediate

Isolation

Lever Overhand Triceps Dip

Upper Arms · Triceps Brachii · Leverage machine

Intermediate

Isolation

Lever Biceps Curl

Upper Arms · Leverage machine

Intermediate

Description

A machine-based exercise focusing on the triceps. The movement involves extending the arms while holding the lever handles, targeting the triceps muscles.

Save Lever Triceps Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Lever Triceps Extension

01
Setup
Adjust the seat height so your upper arms are parallel to the floor when your elbows are bent at 90 degrees and your forearms are on the pads.
02
Setup
Grasp the handles with a pronated (palms down) grip, ensuring your elbows are tucked in close to your body and aligned with the machine's pivot point.
03
Exhale as you press the levers down and forward, fully extending your elbows until your arms are straight but not locked out, squeezing your triceps.
04
Inhale as you slowly and in a controlled manner allow the levers to return to the starting position, letting your triceps stretch under the resistance.
05
Maintain control throughout the entire range of motion, ensuring your elbows remain stationary and only your forearms move.

Tips

Focus on initiating the movement solely with your triceps, consciously contracting them at the peak of the extension for maximum engagement.
Keep your elbows fixed in position throughout the exercise; avoid letting them flare out or move forward and back, which shifts tension away from the triceps.
Control the eccentric (lowering) phase of the movement, resisting the weight as it returns to the starting position to maximize muscle time under tension.
Ensure a full range of motion, extending your arms completely without locking out your elbows, and allowing a good stretch at the top.

Common mistakes

Using momentum or swinging the weight instead of controlled movement reduces triceps activation; slow down the movement and focus on a deliberate contraction.
Flaring the elbows out during the extension places undue stress on the shoulder joints and reduces triceps isolation; keep your elbows tucked close to your torso.
Not fully extending the arms limits the triceps' contraction; ensure you reach full extension without hyperextending your elbows, maximizing the muscle's work.

In the Ellim app, Lever Triceps Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train lever triceps extension?

Get Ellim — Free

Questions

What muscles does Lever Triceps Extension work?

Lever Triceps Extension primarily targets Adductor Longus, Adductor Magnus. Secondary muscles include Adductor Brevis, Gracilis, Pectineous.

Is Lever Triceps Extension good for beginners?

Lever Triceps Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lever Triceps Extension?

You need Leverage machine to perform Lever Triceps Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lever Triceps Extension?

Focus on initiating the movement solely with your triceps, consciously contracting them at the peak of the extension for maximum engagement. Keep your elbows fixed in position throughout the exercise; avoid letting them flare out or move forward and back, which shifts tension away from the triceps. Control the eccentric (lowering) phase of the movement, resisting the weight as it returns to the starting position to maximize muscle time under tension. Ensure a full range of motion, extending your arms completely without locking out your elbows, and allowing a good stretch at the top.

What are common mistakes when doing Lever Triceps Extension?

Using momentum or swinging the weight instead of controlled movement reduces triceps activation; slow down the movement and focus on a deliberate contraction. Flaring the elbows out during the extension places undue stress on the shoulder joints and reduces triceps isolation; keep your elbows tucked close to your torso. Not fully extending the arms limits the triceps' contraction; ensure you reach full extension without hyperextending your elbows, maximizing the muscle's work.