Triceps Pushdown - V-Bar Attachment

Also called v-bar pushdown and tricep pushdown v-bar.

Works

Triceps

Equipment

Cable

Level

Beginner

Type

Isolation

How to do it

Setup. Attach a V-Bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.

1. 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.
2. 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.
3. 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.
4. Repeat for the recommended amount of repetitions.

Cues

• Elbows pinned to the sides.
• Push down to full lockout.
• Squeeze 1 second.
• Let it rise to 90 degrees.

Common mistakes

• Elbows drifting forward.
• Using body weight to push.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow. Pain that's sharp or gets worse set to set means stop.

Swap for