Lever Triceps Extension (plate loaded)
The Lever Triceps Extension (plate loaded) primarily works the Triceps (Long Head) and stabilizer support from the Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Teres Major, Trapezius (Lower). It is a machine isolation exercise at beginner difficulty.
The Lever Triceps Extension (plate loaded) is an beginner isolation exercise performed with machine, following a extension movement pattern. It primarily targets the Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine isolation push exercise targeting the Triceps (Long Head).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Extension |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Trapezius (Lower) (back)
How to Perform
Preparation
- Sit on seat.
- Place forearms on lever pad and back of upper arms, parallel on padding with elbows in line with lever's fulcrum.
Execution
- Push lever down until arms are fully extended.
- Return and repeat.
Comments
- With heavy resistance, back pad will need to be adjusted to keep torso close to arm pad.
- Adjust seat height so back of upper arms rest on padding.
- If seat is too high, shoulder will need to rise near end of extension to complete final range of motion since forearms will make contact with pad before lockout.
- If seat is too low, range of motion will be compromised because elbows will not be completely flexed at beginning of movement.
- Also seeLever Triceps Extensionon alternative apparatus.
Tips & Common Mistakes
- Fully extend through the range of motion to achieve peak muscle contraction.
- Avoid hyperextending the joint at end range — stop just short of lockout.
- Control the return to take full advantage of the eccentric stimulus.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.