Cable Cuffed Single Arm Tricep Extension

How to Perform the Cable Cuffed Single Arm Tricep Extension

Set the cable pulley to a high position and attach an ankle cuff to the cable.
Wrap the cuff securely around your wrist on the working arm.
Stand facing the cable machine with your feet shoulder-width apart and a slight bend in your knees.
Pin your upper arm to your side with your elbow bent at approximately 90 degrees.
Extend your forearm downward by contracting your tricep, keeping your upper arm completely stationary.
Squeeze your tricep hard at full extension and hold briefly.
Slowly allow your forearm to return to the starting position under control.
Complete all repetitions on one arm before switching to the other side.

Allowing the elbow to drift forward or away from the body

Pin your elbow firmly to your side throughout the entire movement to keep the focus on the triceps.

Using momentum by swinging the forearm

Perform the movement slowly and with deliberate control, especially on the eccentric phase.

Attaching the cuff too loosely

Secure the cuff snugly around your wrist so it does not shift during the movement.

✓Removes grip strength as a limiting factor, allowing pure tricep isolation.
✓Unilateral training helps correct strength imbalances between arms.
✓The cuff attachment allows for a more comfortable wrist position during the extension.

●Without needing to grip a handle, you can focus entirely on tricep contraction.
●Slightly angle your body away from the machine to create a better resistance curve.
●Use a controlled 2-second concentric and 3-second eccentric tempo for maximum tension.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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