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Cable Triceps Pushdown (V-bar) (VERSION 2)

Cable Triceps Pushdown (V-bar) (VERSION 2)

The Cable Triceps Pushdown (V-bar) is an effective exercise that primarily targets the triceps muscles, located on the back of your upper arms. This version of the exercise utilizes a V-bar attachment on the cable machine, which allows for a neutral grip and helps to isolate the triceps muscles even more intensely. During the Cable Triceps Pushdown, you'll stand facing the cable machine with your feet shoulder-width apart. Grasp the V-bar attachment with an overhand grip and position your elbows close to your sides. Keep your back straight and engage your core for stability throughout the movement. To perform the exercise, extend your elbows and bring the V-bar down towards your thighs until your arms are fully extended. Pause for a brief moment, focusing on squeezing your triceps, and then slowly return to the starting position with controlled resistance. It's important to maintain good form throughout the exercise by avoiding any swinging or excessive movement. By incorporating the Cable Triceps Pushdown (V-bar) into your workout routine, you can effectively strengthen and tone your triceps muscles, leading to improved upper body strength and definition. Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the resistance as you become stronger. Varying your grip and incorporating different triceps exercises can also help to target the muscles from different angles for optimal results.


  • Stand in front of a cable machine with your feet shoulder-width apart and a slight bend in your knees.
  • Attach a V-bar to the cable machine at a high setting.
  • Grasp the V-bar with an overhand grip, with your palms facing down.
  • Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  • Start with your elbows bent at a 90-degree angle and your forearms parallel to the ground.
  • Engage your triceps and push the V-bar down until your arms are fully extended, while keeping your upper arms stationary.
  • Feel the contraction in your triceps at the bottom of the movement.
  • Pause for a moment, then slowly release and return to the starting position.
  • Repeat for the desired number of repetitions.
  • Focus on maintaining proper form and control throughout the exercise, and avoid using momentum.

Tips & Tricks

  • Use a weight that allows you to maintain proper form and complete the full range of motion.
  • Keep your elbows tucked in close to your sides throughout the movement to target the triceps effectively.
  • Engage your core and maintain a tall posture to prevent unnecessary strain on your lower back.
  • Focus on pulling down through your triceps muscles rather than using momentum or excessive shoulder movement.
  • Exhale as you push the bar down and inhale as you release it slowly to maximize muscle control.
  • Use a V-bar attachment to allows for a neutral grip, which can be more comfortable and put less stress on the wrists.
  • Try different grips, such as a wide grip or a close grip, to target different areas of the triceps.
  • Consider incorporating supersets or drop sets into your workout routine to challenge your muscles and increase intensity.
  • Remember to warm up before performing the exercise to increase blood flow and prepare your muscles for the movement.
  • Listen to your body and adjust the weight or range of motion if you experience discomfort or pain.

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