Cable V-Bar Overhead Tricep Extension Low

Intermediate

Cable overhead extension using a V-bar attachment from a low pulley that targets the triceps, specifically the long head, to build arm size and strength.

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

Goals

Strength

Hypertrophy

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Triceps

10/10

Long Head, Lateral Head, Medial Head

Shoulders

4/10

Anterior Delts

Abs

2/10

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds

How to Perform

Attach a V-bar to a low pulley. Stand facing away from the machine, holding the bar behind your head with elbows bent and pointing up, feet shoulder-width apart.

Brace your core and keep your elbows tucked close to your head.
Extend your elbows to press the V-bar directly overhead until arms are straight.
Squeeze the triceps at the top of the movement.
Lower the weight under control by bending the elbows until a deep stretch is felt behind the head.

Coaching Tips

Form Cues

Elbows in
Full stretch
Squeeze at top
Ribs down
Biceps to ears

Breathing

Exhale as you extend the arms overhead; inhale as you lower the weight back down.

Tempo

3-1-1

Range of Motion

Full extension overhead to deep flexion behind the head where hands drop below ear level.

Safety

Safety Notes

Avoid hyperextending the lower back
Stop if you feel sharp shoulder pain
Ensure cable is securely attached

Spotting

Stand behind the lifter and assist at the wrists or V-bar if they fail to complete the rep.

Common Mistakes

Flaring elbows out
Arching lower back
Using momentum
Incomplete range of motion

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 Overhead Tricep Extension, Cable French Press, Standing Overhead Cable Extension, V-Bar Overhead Extension, Cable Tricep Extension Behind Head