A seated, pad-supported machine elbow extension that isolates the triceps with a fixed, stable path.
Primary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Adjust the seat so your elbows line up with the machine's pivot, rest the upper arms on the pad and grip the handles.
Keep the upper arms pressed into the pad.
Extend the elbows to push the handles down or forward until the arms are straight.
Squeeze the triceps at full extension.
Return under control to the start.
Breathing: Exhale as you extend, inhale as you return.
Elbows aligned with the pivot
Smooth reps
Full lockout
Seat height misaligned with the pivot
Lifting elbows off the pad
Letting the stack slam
Align the elbow joint with the machine pivot before loading to avoid awkward stress on the elbow.