Cable V-Bar Tricep Pushdown
Auto DetectedCable V-bar tricep pushdown isolates the triceps brachii using constant tension for arm strength and hypertrophy; ideal for building pushing power.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps
Secondary Muscles
Abs
Accessory Muscles
Lats, Traps, Chest
Popularity Score
8
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
Abs
3/10Rectus Abdominis
Lats
2/10Traps
2/10Chest
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 and select weight. Stand facing machine with feet hip-width apart, grasp V-bar with overhand grip, elbows at sides and forearms parallel to floor.
- Brace core and keep upper arms pinned to torso.
- Exhale and extend elbows to push V-bar down toward thighs.
- Squeeze triceps at full extension without locking elbows.
- Inhale and slowly bend elbows to return forearms to parallel.
- Maintain stationary upper arms throughout.
- Repeat for reps.
Coaching Tips
Form Cues
- Elbows tucked tight
- Squeeze at bottom
- No shoulder sway
- Control the return
- Neutral wrists
Breathing
Inhale during the return to starting position; exhale as you extend your elbows to push down. Brace core before each rep.
Tempo
2-1-1
Range of Motion
Elbows from 90 degrees at start to near full extension at bottom, without hyperextending; upper arms remain vertical and fixed.
Safety
Safety Notes
- Avoid elbow hyperextension
- Keep core braced to protect back
- Use weight allowing full control
- Neutral wrist position
- Consult professional for elbow injuries
Spotting
Spotting not required; use machine's safety features if needed for heavy loads.
Common Mistakes
- Swinging upper arms forward
- Locking elbows at bottom
- Using momentum
- Leaning back excessively
- Flaring elbows out
When to Avoid
- Acute elbow pain
- Shoulder impingement
- Wrist strain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Elbow extension mobility
Build Up First
- Basic cable machine familiarity
- Proper bracing technique
Also known as
V-Bar Triceps Pushdown, Cable Tricep Extension V-Bar, V-Bar Cable Pushdown
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