One-Arm Machine Triceps Extension

Body region

• Arms

Equipment

• Lever Machine

Technique

1. Adjust the seat so your upper arm rests on the pad and the elbow lines up with the pivot.
2. Grip one handle with the elbow bent; rest the free hand on the pad or the other handle.
3. Extend the working arm until it is straight.
4. Return slowly until the elbow is bent to about 90 degrees.
5. Finish the set, then switch arms.

Cues

• Keep the elbow on the pad.
• Keep the shoulders level and square to the machine.

Common mistakes

• Lifting the elbow to push with the shoulder.
• Leaning toward the working side.
• Letting the stack slam at the end of each rep.

Alternatives

• Triceps Pushdown
• Overhead Cable Triceps Extension