Movement overview

The Triceps Pushdown V-Bar is an isolation exercise targeting the triceps brachii. It involves extending the elbows to push a V-shaped bar downward using a cable machine. This exercise primarily focuses on the lateral and long heads of the triceps, promoting muscle growth and strength in the upper arm.

Step-by-step cues

1. Attach a V-bar to the high pulley of a cable machine.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grasp the V-bar with an overhand grip, palms facing down, and hands shoulder-width apart.
4. Keep your elbows close to your body and bend them at approximately 90 degrees.
5. Engage your core and keep your back straight throughout the movement.
6. Exhale as you push the bar down by extending your elbows until your arms are fully extended.
7. Pause briefly at the bottom of the movement, ensuring your triceps are fully contracted.
8. Inhale as you slowly return to the starting position with control, keeping tension on the triceps.
9. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows stationary and close to your sides to maximize triceps engagement.
• Avoid using momentum; focus on controlled movements to effectively target the triceps.
• Maintain a neutral wrist position to prevent strain and ensure proper force distribution.
• Adjust the weight so that you can perform the exercise with proper form for all repetitions.
• Engage your core to stabilize your body and prevent swinging during the exercise.
• Ensure a full range of motion by fully extending and flexing at the elbows.