Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Triceps

Triceps Extension Machine

MachineIsolationEasy to learn
Front
Back
Primary

Works

Triceps

You need

Machines

How to do itPictures · 3 steps
1Start
2Bottom
Main muscles
  1. 1Elbows lined up with the machine’s pivot
  2. 2Extend fully and squeeze
  3. 3Return slowly until the triceps stretch

Most common mistake

Lifting the elbows off the pad.

Watch a demo

Good for

  • Ranked #3 for triceps
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Rope Pushdownvs Dumbbell Skull Crushervs Overhead EZ-Bar Extension
S
For triceps
#3 of 20
See the full list →
Research
88
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 88
Target tensionExcellent
Loaded stretchGood
ProgressionExcellent
Low costExcellent

A fixed path isolates the triceps, and it’s easy to load and push close to failure.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SOverhead Cable ExtensionCable
  • SCross-Body Cable ExtensionCable
  • SOverhead EZ-Bar ExtensionBarbell
  • ASeated Dip MachineMachine

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