Cable V-Bar Tricep Pushdown / Extension
Auto DetectedA cable isolation exercise targeting the triceps with a V-bar attachment to build arm size and pushing strength using constant tension.
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 a V-bar to a high pulley and stand facing the machine with feet shoulder-width apart. Grasp the handles with an overhand grip, keeping elbows pinned to your sides.
- Brace your core and keep your torso upright or slightly leaned forward.
- Push the V-bar down by extending your elbows until arms are fully straight.
- Squeeze the triceps hard at the bottom position.
- Slowly lower the weight back to the starting position, keeping elbows stationary.
Coaching Tips
Form Cues
- Elbows glued to sides
- Squeeze at the bottom
- Control the eccentric
- No swinging
Breathing
Exhale as you push the weight down; inhale as you return to the starting position.
Tempo
3-0-1
Range of Motion
From elbows bent at approximately 90 degrees to full arm extension at the bottom.
Safety
Safety Notes
- Avoid locking elbows violently
- Maintain a neutral wrist position
Spotting
Not recommended; use the pin stack to adjust weight safely.
Common Mistakes
- Flaring elbows out
- Using momentum to push
- Shoulders rolling forward
- Incomplete range of motion
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 Pushdown, Cable Tricep Pressdown, Tricep V-Bar Extension, Cable V-Bar Pushdown
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