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Specialized Variation · Certified Routinebeginner~30 Mins Duration

Cable Triceps Workout

Joint-friendly cable tricep exercises for continuous tension.

Summary of the Cable Triceps Workout

Constant mechanical tension from start to finish, ideal for lifters managing elbow tendonitis.

Cable Triceps Workout Target Anatomy

Primary recruitment pattern for this specialized Triceps variation.

Primary (triceps)
Anterior (Front View)
Anterior Muscle Recruitment: tricepsFront anatomical silhouette highlighting triceps in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: tricepsBack anatomical silhouette highlighting triceps in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal Plane
Primary KinesiologyElbow Extension
Biomechanical VectorInferior vector driving olecranon lockout
Active Anatomy:Primary: triceps
Figure: Biomechanical muscle recruitment model for triceps. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (isolation mechanics).

Cable Triceps Workout Exercise Breakdown

3 Targeted Exercises
#Exercise NameSetsRepsRestBiomechanical Cue
1Cable Triceps Rope Pushdown412–1560sRope flare.
2Overhead Cable Triceps Extension310–1260sLong head.
3Cable Single-Arm Triceps Pushdown312–15/arm45sUnilateral focus.
Biomechanical Safety & Injury Warning

Do not use bodyweight momentum to press cable weights down.

Related Triceps Workout Variations

Tricep Workouts with DumbbellsEffective dumbbell tricep workout isolating long and lateral heads without cables.
View Routine
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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