Cable Triceps Pushdown (v-bar)
Also known as: v bar tricep pushdown, cable tricep pushdown, triceps pushdown
The V-bar sets the forearms at a slight angle that most lifters find noticeably kinder on the elbows than a straight bar at the same weight.
How to do Cable Triceps Pushdown (v-bar)
- Attach a v-bar attachment to the cable machine at the highest setting.
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
- Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
- Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
- Pause for a moment at the bottom of the movement, squeezing your triceps.
Cable Triceps Pushdown (v-bar) Sets and Reps by Goal
Strength
4 sets of 8-10 reps with 90 seconds rest. Going heavier than this on a pushdown mostly recruits the shoulders and a body lean.
Hypertrophy
3-4 sets of 12-15 reps with a 1-second squeeze at full extension and a 2-second return, 60 seconds rest.
Endurance
3 sets of 20-25 reps at a light setting with 30-45 seconds rest, stopping just short of lockout to keep the triceps loaded.
Common Cable Triceps Pushdown (v-bar) Mistakes
Leaning the chest over the bar and driving it down with bodyweight instead of the triceps.
Stand upright half a step back from the stack with the elbows pinned to the ribs. The torso angle should not change all set.
Letting the elbows travel forward and up on the return, which makes the top of each rep a shoulder movement.
Keep the upper arms vertical and stop the return when the forearms reach roughly parallel to the floor.
Extending only part-way so the triceps never fully shorten at the bottom.
Push until the elbows are straight and the V-bar is near the thighs, hold for a beat, then allow it to rise.
Easier and Harder Than Cable Triceps Pushdown (v-bar)
Swap Cable Triceps Pushdown (v-bar) For
Cable Triceps Pushdown (v-bar) — Frequently Asked Questions
How do you do the Cable Triceps Pushdown (v-bar)?
Attach a v-bar attachment to the cable machine at the highest setting. Stand facing the cable machine with your feet shoulder-width apart. Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Triceps Pushdown (v-bar) work?
The Cable Triceps Pushdown (v-bar) primarily targets the triceps. It is classified as a arms exercise and is performed with a cable machine.
How many sets and reps of the Cable Triceps Pushdown (v-bar) should I do?
For muscle growth: 3-4 sets of 12-15 reps with a 1-second squeeze at full extension and a 2-second return, 60 seconds rest. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Triceps Pushdown (v-bar) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Triceps Pushdown (v-bar)?
Try the Dumbbell Incline One Arm Hammer Press On Exercise Ball, Bodyweight Kneeling Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Triceps Pushdown (v-bar) the same as the v bar tricep pushdown?
Yes. The Cable Triceps Pushdown (v-bar) is also commonly called the v bar tricep pushdown or the cable tricep pushdown. Different gyms and training programs label it differently, but "v bar tricep pushdown" and "cable tricep pushdown" refer to this same movement.
