Cable V-Bar Overhead Tricep Extension
Cable overhead extension using a V-bar at high pulley that targets the triceps, emphasizing the long head, to build arm strength and size through constant tension.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach V-bar to high pulley on cable machine. Stand facing away, feet shoulder-width apart, grasp V-bar with neutral grip, extend arms overhead with elbows by ears.
- Bend elbows to lower V-bar behind head until forearms nearly touch biceps.
- Keep upper arms stationary and elbows fixed.
- Extend arms fully overhead by contracting triceps.
- Squeeze triceps at top without locking elbows.
- Lower slowly under control.
- Maintain stable torso and engaged core.
Coaching Tips
Form Cues
- Elbows glued to head
- Squeeze triceps hard
- No body swing
- Core braced
- Full stretch bottom
Breathing
Inhale as you lower the V-bar, exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
Start with arms fully extended overhead; lower until elbows are bent 90 degrees with V-bar behind head; extend to straight arms without hyperextension.
Safety
Safety Notes
- Avoid heavy weights that compromise form
- Do not flare elbows to protect shoulders
- Keep spine neutral to prevent back strain
- Use controlled tempo to minimize injury risk
Spotting
Not typically required; use machine's pin for safety or perform with light weight.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Incomplete range of motion
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Recent upper arm injury
Flexibility Needed
- Shoulder flexion above 160 degrees
Build Up First
- Familiarity with cable machines
- Basic tricep isolation form
Also known as
High Pulley V-Bar Tricep Extension, Overhead V-Bar Tricep Pushdown, Cable High Tricep Extension
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