Triceps
Single Arm Cuff Tricep Extension
The Single Arm Cuff Tricep Extension is a strength exercise for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 44%, triceps (lateral head) 21% and triceps (medial head) 17%.
Also known as: single arm overhead tricep extension (cuff)
How to do it
- Set a single pulley at its lowest position and strap an ankle cuff around the wrist of your working arm.
- Stand facing away from the machine, about one step in front of the pulley.
- Raise the working arm so the upper arm points up beside your head and the wrist sits behind your neck.
- Straighten the elbow until the arm is fully extended overhead.
- Lower the wrist slowly back behind your neck, keeping the upper arm still.
Tips
- Support the working elbow with your free hand if it wants to drift.
- Keep the hand relaxed: the cuff lets the triceps work without a tight grip.
Common mistakes
- Letting the upper arm tilt forward as you extend.
- Leaning the torso sideways to help the arm up.
Muscles worked by the Single Arm Cuff Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One arm at a time. Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Single Arm Cuff Tricep Extension alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Single Arm Overhead Extension
- Band Overhead Tricep Extension
- Kettlebell Tricep Extension
- Overhead Dumbbell Extension
Similar exercises
- Single Arm Overhead Tricep Extension (No Attachment)
- Low Cable Overhead Extension
- Straight Bar Overhead Tricep Extension
- Seated Overhead Cable Extension
Frequently asked questions
What muscles does the Single Arm Cuff Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Single Arm Cuff Tricep Extension good for beginners?
The Single Arm Cuff Tricep Extension is rated intermediate. If you are new, learn the Single Arm Overhead Extension first and build up from there.
What is a good alternative to the Single Arm Cuff Tricep Extension?
For example the Katana Extension, Single Arm Overhead Extension and Single Arm Overhead EZ Extension. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Cuff Tricep Extension harder?
Add weight or reps, or move on to the Katana Extension and Single Arm Overhead EZ Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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