Triceps
Tricep Pushdown V-Bar
The Tricep Pushdown V-Bar is a strength exercise on a cable machine for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 40%, triceps (medial head) 28% and triceps (long head) 20%.
Also known as: v bar pushdown, v-bar tricep pushdown
How to do it
- Set a pulley at its highest position and clip on a V-bar.
- Grip both angled sides of the V-bar, thumbs on top and palms facing slightly toward each other.
- Stand half a step back, elbows pinned to your sides and bent about 90 degrees.
- Push the bar down until your elbows are fully straight and the bar reaches your thighs.
- Let the bar rise slowly back to just above parallel without moving the elbows.
Tips
- Drive through the heel of the hand, not the fingers.
- Keep the elbows close together, about the width of your torso.
Common mistakes
- Leaning over the bar so body weight pushes it down.
- Cutting the rep short before the elbows are fully straight.
Muscles worked by the Tricep Pushdown V-Bar
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow extension with the arm at the side: the lateral and medial heads do most of the work, the long head is active but not lengthened because the shoulder stays neutral.
Tricep Pushdown V-Bar alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Tricep Pushdown V-Bar work?
Mainly the triceps (lateral head) and triceps (medial head). The triceps (long head) assist.
Is the Tricep Pushdown V-Bar good for beginners?
Yes. The Tricep Pushdown V-Bar is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Tricep Pushdown V-Bar?
For example the Band Tricep Pushdown, Machine Tricep Pushdown and EZ Bar Cable Pushdown. They train mostly the same muscles, some with different equipment.
How do you make the Tricep Pushdown V-Bar harder?
Add weight or reps, or move on to the Leaning Cable Pushdown and Cross Body Tricep Pushdown.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250 (overhead vs neutral arm position)
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