Triceps
Single Arm Machine Tricep Extension
The Single Arm Machine Tricep Extension is a strength exercise on a machine for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 48%, triceps (lateral head) 23% and triceps (medial head) 19%.
How to do it
- Set the seat so your working upper arm lies flat on the arm pad and the elbow lines up with the pivot.
- Sit tall and grip one handle with your working hand, palm facing in; rest the free hand on the pad or your thigh.
- Start with the elbow bent and the hand near your face.
- Straighten the elbow to push the handle forward and down until the arm is fully extended.
- Let the handle return slowly until the elbow is fully bent again.
Tips
- Keep both shoulders level and square to the machine.
- Use the one-arm setup to match the weaker side's reps on both arms.
Common mistakes
- Twisting the torso toward the working side.
- Lifting the upper arm off the pad at the end of the rep.
Muscles worked by the Single Arm Machine 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.
Back support removes trunk bracing. One arm at a time. Fixed path. 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 Machine Tricep Extension alternatives
Same equipment
Different equipment
No equipment
Make it harder
- French Press
- Incline Dumbbell Overhead Extension
- Single Arm Cuff Tricep Extension
- Single Arm Overhead Tricep Extension (No Attachment)
Similar exercises
Frequently asked questions
What muscles does the Single Arm Machine Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Single Arm Machine Tricep Extension good for beginners?
Yes. The Single Arm Machine Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Single Arm Machine Tricep Extension?
For example the Machine Overhead Tricep Extension, Machine Tricep Extension and French Press. They train mostly the same muscles, some with different equipment.
How do you make the Single Arm Machine Tricep Extension harder?
Add weight or reps, or move on to the French Press and Incline Dumbbell Overhead Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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