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
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
Tricep Extension strength standards
See how your tricep extension ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM57.5 lb
Silvere1RM100 lb
Golde1RM155 lb
Platinume1RM215 lb
Diamonde1RM250 lb
Champione1RM280 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the tricep extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed April 2026.