A gym client may want to compare arm strength between sides. A field sport athlete may need upper-limb strength monitoring for pushing, contact, bracing or throwing support tasks. A client returning to loaded elbow extension may need a simple way to track left-right strength changes across training blocks.
The Tricep Extension – Single Arm Repetition Maximum Test provides a controlled way to assess unilateral elbow-extension strength using a standardised cable, dumbbell, machine or supported tricep extension setup. Rather than requiring a true 1RM attempt, the test can be performed using a submaximal repetition maximum, such as a 3RM, 5RM, 8RM or 10RM. The load and reps are then entered into Measurz to calculate the estimated 1RM.
The result is useful for strength tracking, but it should not be interpreted as a complete measure of arm function, elbow health, shoulder function, pushing performance, injury risk or sport readiness.
The Tricep Extension – Single Arm Repetition Maximum Test measures the heaviest load a client can move for a defined number of repetitions using one arm during a tricep extension movement.
Depending on the protocol, this may be a 3RM, 5RM, 8RM, 10RM or another repetition maximum. The repetition target should be clearly recorded.
The test may be performed using:
Single-arm cable tricep pushdown
Single-arm overhead cable tricep extension
Single-arm dumbbell overhead tricep extension
Single-arm machine tricep extension
Single-arm lying tricep extension
Other standardised elbow-extension setup
In Measurz, the professional records the load, completed repetitions and side tested. Measurz then calculates the estimated 1RM from that result. This estimated 1RM can be used to monitor progress over time, compare sides and guide loading decisions.
If the client performs a true single-repetition maximum, the result should be labelled as a directly measured 1RM. If the result is calculated from a submaximal load and repetitions, it should be labelled as an estimated 1RM.
This test is used to assess unilateral elbow-extension strength, compare sides and track strength changes over time.
It may be useful for gym clients, athletes, upper-limb strength programmes, general fitness assessments and training blocks where single-arm tricep extension strength is a meaningful monitoring variable.
It is especially useful when the professional wants a strength estimate without requiring a true maximal 1RM attempt. A submaximal RM test can be more practical for many clients while still giving a useful estimated 1RM through Measurz.
The test measures single-arm tricep extension performance under the selected setup.
It may reflect:
Loaded elbow-extension strength
Single-arm tricep extension capacity
Side-to-side strength difference
Arm strength progress
Load tolerance
Control through the selected ROM
Pain or symptom response
Estimated 1RM progress across training blocks
Training load progression
It does not measure complete upper-limb function, isolated triceps strength, tendon health, shoulder function, pushing capacity, injury risk or sport readiness on its own.
This test may be useful for gym clients, athletes, personal training clients, general fitness clients and anyone completing upper-limb strength training.
It may not be appropriate when elbow or shoulder loading causes unacceptable pain, the client cannot maintain a repeatable tricep extension technique, the test cannot be performed through a consistent ROM, symptoms increase during loaded elbow extension, or the client is not ready for maximal or near-maximal repetition testing.
Cable machine, dumbbell, tricep extension machine or other standardised single-arm setup
Rope, straight bar, single handle or selected attachment if using a cable setup
Load stack, plates or dumbbells depending on setup
Measurz for recording load, reps, side and estimated 1RM
Optional metronome
Optional video
Optional bench or arm support depending on protocol
Choose the single-arm tricep extension setup
Decide whether the test will use a cable pushdown, overhead cable extension, dumbbell extension, machine extension, lying extension or another clearly defined setup.
Record the setup
Record equipment type, attachment, side tested, grip position, body position, elbow position, shoulder position, support used, ROM, tempo and load method.
Choose the repetition target
Select the repetition maximum target, such as 3RM, 5RM, 8RM or 10RM. Use the same target for retesting where possible.
Define valid ROM
Set a clear start and finish range. A valid repetition should use the same elbow-extension range each time without trunk movement, shoulder movement, elbow flare, wrist collapse or shortened ROM.
Warm up
Complete light warm-up sets on each side. Increase load gradually before testing.
Test one side at a time
Choose the testing order and keep it consistent. Allow adequate rest between attempts and sides.
Perform the test
Ask the client to complete the selected repetition maximum with controlled movement and the defined ROM.
Stop the attempt
Stop when the client reaches the target reps, cannot complete another valid rep, loses ROM, uses unacceptable compensation, reports limiting symptoms or cannot maintain control.
Record the maximum successful set
The score is the heaviest load completed for the target repetition range with acceptable technique and ROM.
Enter load and reps into Measurz
Record the completed load, repetitions and side tested in Measurz. Measurz calculates the estimated 1RM from the entered result.
Record the load, reps, side tested and exact single-arm tricep extension setup. Measurz uses the completed load and reps to calculate the estimated 1RM.
The estimated 1RM should be interpreted as an estimate, not the same as a directly tested 1RM. If a true 1RM was performed, label it as directly measured. If the result comes from a submaximal load and repetitions, label it as estimated.
Interpretation should include:
Absolute load
Completed repetitions
Estimated 1RM
Side-to-side comparison
ROM
Setup
Tempo
RPE
Pain or symptoms
Compensations
Previous baseline
A lower estimated 1RM on one side may suggest reduced single-arm tricep extension strength under the tested setup, but it does not identify the cause. Pain, fatigue, elbow position, wrist position, shoulder position, grip, compensation, confidence, recent training and technique may all influence the result.
No universal normative value should be applied across single-arm tricep extension setups and populations. Results vary by equipment type, attachment, grip, body position, shoulder position, elbow position, ROM, tempo, training history and whether the 1RM is directly measured or estimated.
Use baseline comparison, side-to-side comparison and progress across sessions as the primary benchmarks.
A noticeable side-to-side difference should be interpreted alongside symptoms, training history, pushing strength, shoulder function and related upper-limb strength findings. It should not be used as a strict pass/fail rule.
Common errors include using trunk movement, changing elbow position, moving the shoulder, flaring the elbow, shortening ROM, collapsing the wrist, changing grip, using momentum, changing tempo, testing while fatigued, not recording symptoms and comparing results across different tricep extension setups.
A common recording error is failing to distinguish between a directly measured 1RM and an estimated 1RM. When load and reps are entered into Measurz, the result should be described as an estimated 1RM unless a true 1RM was directly tested.
The main limitation is that the test measures loaded single-arm tricep extension strength only. It does not fully assess shoulder strength, pushing capacity, arm function, tendon capacity, sport performance or injury risk.
Use this test to monitor single-arm tricep extension strength, compare sides, guide training loads and track response to upper-limb strengthening programmes.
The estimated 1RM can help track progress across training blocks, adjust loading and compare left-right differences when the same setup is repeated.
It is most useful when interpreted alongside pushing strength, shoulder strength, grip comfort, upper-limb symptoms, training load and movement quality.
Record protocol type, equipment used, attachment, side tested, grip position, body position, elbow position, shoulder position, ROM, tempo, load, reps, RM target, estimated 1RM, RPE, pain score, symptom location, compensation notes, reason for stopping and retest date.
Useful notes include shortened ROM, trunk movement, shoulder movement, elbow flare, wrist collapse, grip limitation, pain-limited stop, tempo failure, fatigue-limited attempt, side-to-side difference or setup change.
The key Measurz workflow is:
Enter the completed load
Enter the completed reps
Enter the side tested
Review the estimated 1RM calculated by Measurz
Record setup, ROM, symptoms, RPE and compensations
Use the same protocol for retesting
It measures loaded elbow-extension strength on one arm under the selected tricep extension setup.
The professional enters the completed load and reps into Measurz. Measurz uses this information to calculate the estimated 1RM.
Not unless the client completed a true 1RM. If the result is based on load and multiple repetitions, it should be labelled as an estimated 1RM.
Yes. Side-to-side comparison is one of the most useful parts of this test.
Only cautiously. Cable, dumbbell, machine, overhead and lying tricep extension setups can all change the score.
Yes. Pain score, symptom location, ROM and whether symptoms limited the result should be recorded.
No. A 3RM, 5RM, 8RM or 10RM may be more appropriate for many clients. Measurz can use load and reps to estimate 1RM.
The Tricep Extension – Single Arm Repetition Maximum Test measures unilateral loaded elbow-extension strength.
Measurz calculates the estimated 1RM from the recorded load and reps.
Side, setup and ROM must be repeated for meaningful retesting.
Do not treat an estimated 1RM as the same as a directly measured 1RM.
Do not treat the result as a complete upper-limb strength or function profile.
Record load, reps, side, setup, ROM, symptoms and RPE in Measurz.
Grgic, J., Lazinica, B., Schoenfeld, B. J., & Pedisic, Z. (2020). Test–retest reliability of the one-repetition maximum strength assessment: A systematic review. Sports Medicine - Open, 6, 31. https://doi.org/10.1186/s40798-020-00260-z
Hoeger, W. W. K., Hopkins, D. R., Barette, S. L., & Hale, D. F. (1990). Relationship between repetitions and selected percentages of one repetition maximum. Journal of Strength and Conditioning Research, 4(2), 47–54.
Suchomel, T. J., Nimphius, S., Bellon, C. R., & Stone, M. H. (2018). The importance of muscular strength: Training considerations. Sports Medicine, 48(4), 765–785.
