Triceps
Single Arm Tricep Pushdown (Cuff)
The Single Arm Tricep Pushdown (Cuff) is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 38%, triceps (medial head) 27% and triceps (long head) 19%.
How to do it
- Set a pulley at its highest position and strap an ankle cuff around the wrist of your working arm.
- Stand facing the machine with the working hand in line with the pulley.
- Pin the elbow to your side, bent about 90 degrees, with the hand relaxed and the free hand on your hip.
- Straighten the elbow until the arm is fully extended beside your thigh.
- Let the cuff pull the forearm back up slowly until it is just above parallel.
Tips
- Keep the hand relaxed: with no handle to squeeze, the triceps take the load directly.
- Press the upper arm lightly into your side to keep it still.
Common mistakes
- Flicking the wrist to finish the rep.
- Letting the elbow lift forward as the forearm rises.
Muscles worked by the Single Arm Tricep Pushdown (Cuff)
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. Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Single Arm Tricep Pushdown (Cuff) alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Single Arm Tricep Pushdown (Cuff) work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Single Arm Tricep Pushdown (Cuff) good for beginners?
Yes. The Single Arm Tricep Pushdown (Cuff) 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 Tricep Pushdown (Cuff)?
For example the Cross Body Tricep Pushdown, Single Arm Cable Pushdown and Single Arm Tricep Pushdown (No Attachment). They train mostly the same muscles.
How do you make the Single Arm Tricep Pushdown (Cuff) harder?
Add weight or reps, or move on to the Cross Body Tricep Pushdown and Leaning Cable Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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