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Cable Triceps Pushdown (V bar)

Cable Triceps Pushdown (V bar)

The Cable Triceps Pushdown with a V bar is a powerful exercise that primarily targets the triceps muscles, located on the back of your upper arms. This exercise is performed using a cable machine equipped with a V-shaped bar attachment. It effectively isolates and strengthens the triceps, helping you achieve toned and defined arms. To perform the Cable Triceps Pushdown with a V bar, you'll need to stand facing the cable machine with your feet shoulder-width apart. Grasp the V bar with an overhand grip, keeping your hands about shoulder-width apart and your arms extended down in front of you. This is your starting position. To engage your triceps, exhale and slowly press down on the bar until your arms are fully extended, ensuring that your elbows remain stationary by your sides throughout the movement. Allow your triceps to contract fully at the bottom of the movement before inhaling and returning to the starting position in a controlled manner. To maximize the benefits of this exercise and avoid injury, it's essential to maintain proper form. Keep your core engaged, stand tall with a slight bend in your knees, and avoid excessive swinging or using momentum to perform the movement. Additionally, make sure to select a weight that challenges you but still allows for proper execution. Incorporating the Cable Triceps Pushdown with a V bar into your workout routine can help you build stronger triceps, enhance upper body strength, and improve overall arm aesthetics. Remember to warm up adequately before starting your workout and consult with a professional fitness trainer to ensure this exercise is suitable for your current fitness level and any specific considerations you may have.


  • Stand facing the cable machine with your feet shoulder-width apart.
  • Grab the V bar attachment with an overhand grip, palms facing down.
  • Keep your elbows close to your sides, and extend your arms fully downward.
  • Engage your triceps and exhale as you push the bar down until your elbows are fully extended.
  • Hold the contracted position for a brief pause, focusing on squeezing your triceps.
  • Inhale as you slowly allow the bar to rise back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on your form and technique to ensure proper muscle engagement.
  • Keep your core engaged throughout the movement to maintain stability.
  • Maintain a controlled and steady tempo to maximize the effectiveness of the exercise.
  • Avoid using excessive weight that compromises your form or causes unnecessary strain.
  • Ensure that the V bar remains stationary and doesn't sway during the pushdown motion.
  • Gradually increase the resistance or weight over time to continually challenge your muscles.
  • Do not fully lock out your elbows at the bottom of the movement to keep tension on the triceps.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (pushing) phase.
  • Incorporate a variety of tricep exercises in your workout routine for balanced muscle development.
  • Listen to your body and take rest days as needed for recovery and muscle growth.


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