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Lever Triceps Extension (VERSION 2)

Lever Triceps Extension (VERSION 2)

The Lever Triceps Extension (VERSION 2) is a fantastic exercise that targets the triceps muscles. It is commonly performed using a lever machine in the gym, but can also be adapted for home workouts using resistance bands or dumbbells. This exercise primarily focuses on the triceps brachii, the muscles located on the back of the upper arm. Strengthening these muscles not only helps to improve the overall appearance of the arms but also enhances functional movements that involve pushing or pressing actions. When performing the Lever Triceps Extension, the key is to maintain proper form and control throughout the entire range of motion. Start by positioning yourself on the machine or with appropriate resistance for your chosen equipment. Keep your posture upright, engaging your core muscles for stability. Gripping the handles or weights with an overhand grip, extend your arms straight out in front of you while keeping your elbows close to your body. As you lower the lever or weights, you should feel a stretch in your triceps. Avoid letting your elbows flare out to the sides or allowing your shoulders to hunch forward. Focus on using your triceps to bring the weight back up to the starting position, exhaling during the exertion phase. It's important to avoid using excessive momentum or jerking movements, as this can increase the risk of injury. By incorporating Lever Triceps Extension (VERSION 2) into your workout routine, you can effectively target and strengthen your triceps for improved arm definition and functional strength. Remember to combine it with a well-rounded fitness program that includes exercises for other muscle groups and a nutritious diet to attain optimal results.


  • Start by sitting on a bench or chair with your back straight and feet flat on the floor.
  • Grasp the handles of a resistance band or cable machine with an overhand grip.
  • Extend your arms straight out in front of you at shoulder height, keeping your elbows slightly bent.
  • Slowly lower the handles down towards your forehead, bending your elbows and keeping them close to your head.
  • Pause for a moment at the bottom of the movement, then slowly extend your arms back to the starting position, fully straightening your elbows.
  • Repeat for the desired number of repetitions.
  • Remember to breathe throughout the exercise and maintain good posture.

Tips & Tricks

  • Focus on maintaining proper form throughout the entire exercise.
  • Increase the intensity by using a heavier weight or resistance band.
  • Engage your core muscles to stabilize your body throughout the movement.
  • Control the eccentric (lowering) phase of the exercise for maximum benefit.
  • Avoid locking your elbows at the top of the movement to prevent strain.
  • Incorporate this exercise into your overall triceps workout routine for balanced muscle development.
  • Listen to your body and take breaks as needed to avoid overexertion or injury.
  • Keep your shoulders relaxed and down, avoiding any unnecessary tension.
  • Implement a progressive overload strategy by gradually increasing the weight or resistance over time.
  • Stay consistent with your training, aiming for regular workouts to see progress and improvements.


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