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Seated Triceps Extension

Both Repertoire Beginner Upper Body & Arms

Seated elbow-extension drill against strap tension for the triceps with stable shoulder alignment.

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Schematic — Seated Triceps Extension

Apparatus Setup

Reformer

Spring Tension 1 Green or 1 Yellow Spring
Footbar Position Medium
Headrest —

Target Muscles

Transverse Abdominis (Secondary)Deltoids (Secondary)Triceps (Primary)Trapezius (Secondary)

Setup Instructions

Sit tall on the carriage facing the footbar with the straps in each hand and the elbows glued to the ribs.

Execution Instructions

Exhale to extend the forearms down and back against the straps; inhale to bend with control — only the forearms move.

Teaching Cues

Form

"Keep the upper arms glued to the ribs — only the forearms move."

Control

"Extend fully without locking the elbows."

Breath

"Exhale as the elbows extend, inhale as they bend."

Modifications & Progressions

Lighter Spring (Regression)

Reduce the spring so the extension stays controlled.

Slow Tempo (Progression)

Slow the extension and hold at full extension for two breaths.