Library / Triceps
Rope or V-Bar Cable Tricep Pushdown
Cable · Isolation · Isolation
Triceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Triceps
- Equipment
- Cable
- Movement pattern
- Isolation (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 60 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Stand tall with a slight forward hinge and lock your upper arms by your ribcage.
- Extend at the elbows only, pulling the rope ends apart at the bottom lockout.
- Hold the locked-out squeeze for 1 second before letting your forearms rise under control.
Joint & safety considerations
No specific joint contraindications are flagged for Rope or V-Bar Cable Tricep Pushdown. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Overhead Single Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Single-Arm Triceps Extension | Bands swap | Bands |
| Band Overhead Triceps Extension | Bands swap | Bands |
| Barbell Lying Extension | Barbell swap | Barbell |
| Dumbbell Lying One Arm Pronated Triceps Extension | Dumbbell swap | Dumbbell |
| Dumbbell One-Arm Triceps Extension | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.