Triceps rope pulldown — Muscles Worked & RPE Load Guide
Triceps rope pulldown targets Triceps Brachii as primary movers (1.0× set credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Triceps Brachii | Primary (1.0× set) | 100% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
Triceps rope pulldown Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Triceps rope pulldown using a worked 25.0 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) |
| 5 reps | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (70%) |
| 8 reps | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) |
| 10 reps | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (60%) |
| 12 reps | 0 kg (60%) | 0 kg (60%) | 0 kg (60%) | 0 kg (60%) | 0 kg (60%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Triceps rope pulldown volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Less time, same gains: Comparison of superset vs. traditional set training on muscular adaptations | Burke (2025) · doi.org | DOI ↗ |
| Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols? | Schoenfeld (2020) · Physiological reports | PubMed 32342648 ↗ |
| Moderate-duration static stretch reduces active and passive plantar flexor moment but not Achilles tendon stiffness or active muscle length. | Kay (2009) · Journal of applied physiology (Bethesda, Md. : 1985) | PubMed 19179644 ↗ |