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Triceps Pushdown - V-Bar Attachment

A beginner strength exercise for the triceps, done with a cable.

Triceps Pushdown - V-Bar Attachment: starting positionTriceps Pushdown - V-Bar Attachment: finishing position
Main muscles
Triceps
Equipment
Cable
Level
Beginner
Type
Isolation
Movement
Push

How to do the Triceps Pushdown - V-Bar Attachment

  1. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
  2. Standing 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.
  3. Using 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.
  4. After a second hold at the contracted position, bring the V-Bar slowly up to the starting point. Breathe in as you perform this step.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Triceps Pushdown - V-Bar Attachment

Questions

What muscles does the Triceps Pushdown - V-Bar Attachment work?

Mainly the triceps.

Is the Triceps Pushdown - V-Bar Attachment good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Triceps Pushdown - V-Bar Attachment?

Good alternatives that train the triceps: Cable Incline Triceps Extension, Cable Lying Triceps Extension, Cable One Arm Tricep Extension or Cable Rope Overhead Triceps Extension.

How many sets and reps of the Triceps Pushdown - V-Bar Attachment should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).