Home Exercises Machine Hammer Extensions

Machine Hammer Extensions

Exercise Tips

  • Control the weight, make sure you do not simply let the machine fall back into starting position
  • Adjust the machine to fit your body size- a trainer can help you if needed

Machine Hammer Extensions

This exercise targets your triceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week


Triceps Machine

Cardiovascular Benefit


Muscle Group: Triceps

Equipment: Triceps Machine

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Triceps

Starting Position: Position yourself on the triceps machine with your back flat against the pad, knees bent and feet flat on the floor. Grab the handles with your palms facing each other, resting your elbows/upper arms on the middle of the pad.

  1. 1 Slowly extend your forearms until your arms are straight, keeping your elbows touching the pad.
  2. 2 Slowly bring your arms back to the starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.