Arms · Machine
Tricep Extension
How to do the tricep extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
See it in motion
How to do it
Adjust the seat and grip the handles. Extend your arms downward, focusing on your triceps, then return to the start.
- 1Feel your triceps contracting as you extend your elbows against the machine
- 2Keep your elbows pinned at your sides and wrists neutral to isolate the triceps
- 3Squeeze at full extension and control the return
Common mistakes
- Avoid moving your shoulders or using your back to help
- Don't lock out your elbows aggressively; stop just before full lockout
- Avoid gripping the handles too tightly; keep focus on your triceps
Muscles worked
The tricep extension mainly works the triceps, with the lower chest assisting.
- TricepsPrimary
- Lower ChestSupport
- ForearmsMinor
Kovo programs the tricep extension for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the kickback
- How to do the skullcrushers
- How to do the cable overhead extension
- How to do the dumbbell overhead extension
- How to do the barbell skull crushers
- How to do the tricep pushdown
Last reviewed April 2026.