Triceps Pushdown - V-Bar Attachment
Muscles worked
Instructions
- 1Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
- 2Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. The thumbs should be higher than the small finger. This is your starting position.
- 3Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- 4After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
- 5Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Triceps Pushdown - V-Bar Attachment
The V-bar triceps pushdown is a variation of the high-pulley triceps extension that uses a narrow neutral grip, more comfortable on the wrists than a straight bar. Standing facing the pulley with your elbows pinned to your sides, you push the bar down until your arms are fully extended, then bring it back up under control without ever letting your elbows drift from your torso. The V shape allows a natural grip that makes it easier to get a strong triceps contraction at the bottom, making it a popular variation for finishing off a triceps session with solid rep volume.
check_circleBenefits
- check_circleComfortable neutral grip on the wrists
- check_circleStrong triceps contraction at the bottom of the movement
- check_circleContinuous cable tension throughout the range
lightbulbExecution tips
- lightbulbKeep your elbows fixed and pinned to your sides throughout
- lightbulbPush down until the arms are fully extended
- lightbulbSqueeze the triceps hard for a second at the bottom
- lightbulbControl the return to keep tension on the muscle
warningCommon mistakes
- warningLetting the elbows drift away from the torso
- warningUsing body momentum to push the bar down
- warningNot fully extending the arms at the bottom
- warningReleasing tension abruptly on the way up
helpFrequently asked questions
How is this different from a straight-bar pushdown?expand_more
The V-bar offers a more wrist-friendly neutral grip, with a slight emphasis on the contraction at the bottom.
How many reps should I do on this exercise?expand_more
It works well for sets of 10 to 15 reps, often placed at the end of a triceps session.
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