Exercise · Form & cues
Machine Tricep Extension (Seated) — form guide
Triceps (all three heads, long head emphasis). Equipment: Seated Tricep Extension Machine. Difficulty: Beginner.
TEMPO
2-1-2-0
Pre-stretch position trains the long head where it grows — at length. Pair with a pushdown for a complete tricep day.
Cues
- Seat so upper arms are flat against the pad
- Full extension at the bottom of the rep
- Slow eccentric — let elbows bend deep
Common mistakes
- Letting upper arms lift off the pad
- Half-reps at the stretch
Injury notes
Elbow tendinopathy: drop the load and use full ROM.
Progression
Add 2.5kg/stack when 12 reps land easy.