Cable V-Bar Overhead Tricep Extension (Low Pulley)
Cable overhead extension using V-bar at low pulley targets triceps, emphasizing long head, to build arm strength and size; provides constant tension for hypertrophy.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders
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
4/10Anterior Delts
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach V-bar to low pulley on cable machine. Stand facing away, grip V-bar behind head with elbows bent, feet shoulder-width, slight forward lean, core engaged.
- Extend arms overhead by straightening elbows, pushing V-bar up and slightly forward.
- Squeeze triceps at top without locking elbows.
- Lower V-bar slowly behind head by bending elbows, feeling stretch in triceps.
- Keep upper arms stationary and close to head.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Elbows tucked to ears
- Upper arms fixed
- Squeeze at top
- Controlled descent
- Core tight
Breathing
Inhale during eccentric lowering phase; exhale forcefully during concentric extension while bracing core.
Tempo
3-1-1
Range of Motion
Start with elbows bent at 90 degrees behind head; extend to full arm straight overhead without elbow lockout.
Safety
Safety Notes
- Avoid excessive weight to prevent compensation
- Maintain neutral spine, no hyperextension
- Keep elbows from flaring to protect shoulders
- Use controlled reps, especially eccentric
- Stop if elbow or shoulder pain occurs
- Avoid full elbow lockout
Spotting
Not typically required for cable isolation; use machine safeties or lighter weight if needed for form.
Common Mistakes
- Flaring elbows out
- Using momentum
- Arching lower back
- Incomplete extension
- Excessive weight causing form breakdown
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Lower back issues
Flexibility Needed
- Shoulder flexion to 150 degrees
- Wrist neutral grip comfort
Build Up First
- Basic cable machine familiarity
- Proper elbow extension form
Also known as
Low Pulley V-Bar Tricep Extension, Overhead Cable V-Bar Tricep Push, Standing Low Cable Tricep Extension
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