Lever Seated Triceps Extension

Lever Seated Triceps Extension

1. Adjust the Machine:

   • Set the seat height so that when seated, your elbows rest comfortably on the padding.

   • Adjust the weight to a manageable level for your fitness level.

2. Positioning:

   • Sit on the machine and adjust your body so that your back is flat against the backrest.

   • Place your feet shoulder-width apart on the floor for stability.

   • Grip the handles or the bar with your hands, ensuring your palms face down and your elbows are under the pads.

3. Starting Position:

   • With the weight in the starting position, your elbows should be bent at about 90 degrees.

   • Keep your wrists straight and maintain a firm grip on the handles.

4. Movement:

   • Press down through your elbows, extending your arms fully while exhaling.

   • Focus on using your triceps to perform the movement, keeping your upper arms close to your body.

   • Hold the extended position for a brief moment.

5. Return to Starting Position:

   • Slowly bend your elbows to lower the weight back to the starting position while inhaling.

   • Do not let the weights slam down; control the movement to maintain tension in your triceps.

6. Repetitions:

   • Perform 8 to 12 repetitions per set.

   • Rest for 30-60 seconds between sets.

7. Safety Tips:

   • Keep your back pressed against the backrest throughout the exercise to avoid strain.

   • Do not lock your elbows at the top of the movement to prevent joint injury.

   • If at any point you feel pain outside of normal muscle fatigue, stop and reassess your form or the weight being used.