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Cable Triceps Pushdown (V Bar Attachment) animation

How to do the Cable Triceps Pushdown (V Bar Attachment)

TricepsCableBeginner

The cable triceps pushdown with a V-bar is one of the most reliable tools for building thick, defined triceps because the cable keeps constant tension on the muscle throughout the entire range of motion. Master this movement early and you lay the foundation for serious upper-arm strength and size.

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Muscles worked

Primary
Triceps
Secondary
Front deltsChest

Step-by-step

  1. Set the pulley to the highest position, attach the V-bar, and grip it with palms facing down and hands about shoulder-width apart
  2. Stand close to the stack, hinge slightly forward at the hips, and pin your elbows firmly to your sides where they will stay for the entire set
  3. Press the bar down in a smooth arc until your elbows are fully locked out and your triceps are completely contracted
  4. Resist the weight on the way back up, letting your forearms rise only until your upper arms remain vertical, then repeat

Common mistakes

  • Letting the elbows flare outward during the push, which shifts load off the triceps and onto the shoulders, so consciously squeeze your elbows into your ribs before every rep
  • Using momentum by rocking the torso forward and back to move heavier weight, which removes tension from the triceps, so choose a load you can control with your upper body nearly still
  • Stopping short of full elbow extension at the bottom, leaving the best part of the contraction on the table, so deliberately lock out and squeeze hard at the bottom of every rep

Pro tip — At the bottom of each rep, rotate your wrists very slightly outward as you lock out to maximize lateral head activation and get a noticeably harder contraction than a neutral finish alone provides.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Triceps exercises

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