How to do a Tricep Extension
The tricep extension isolates the triceps by straightening the elbow against resistance. Clean form keeps the elbows fixed so only the forearms travel, hitting full lockout without hyperextending. CalmArms scores every rep on angle, range, and control while it counts for you.
Muscles: Triceps (long, lateral, medial heads)
Demonstration: Cable Pushdown
How to do it with clean form
- 1
Set your elbows at your sides (pushdown) or overhead (extension) and keep them there.
- 2
Extend at the elbow until the arm is straight, pausing briefly at lockout.
- 3
Keep your torso upright — no rocking to help the weight down.
- 4
Return under control to a full stretch at the top of each rep.
Common tricep extension mistakes CalmArms catches
Elbows flaring or drifting instead of staying pinned.
Leaning into the weight to push it down with the shoulders.
Short-changing lockout so the triceps never fully contract.
Hyperextending or snapping the elbow at the bottom.
How CalmArms grades the tricep extension
CalmArms tracks how well your elbow locks out and how steady your upper arm stays, so partial reps and shoulder assistance pull the grade down.
Variations graded
Grade your tricep extension on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.