Cable V Bar Pushdown

How to Perform the Cable V Bar Pushdown

Set a cable pulley to the highest position and attach a V-bar handle. Stand facing the machine with feet shoulder-width apart.
Grasp the V-bar with a neutral grip (palms facing each other) and pull it down so your upper arms are at your sides.
Position your elbows at roughly 90 degrees with your upper arms pinned to your torso. This is your starting position.
Keeping your upper arms stationary, press the V-bar downward by extending your elbows fully.
Squeeze your triceps hard at the bottom of the movement, holding for a brief second.
Slowly allow the bar to rise back to the starting position under control, maintaining tension in the triceps throughout.

Flaring the elbows outward

Keep your elbows pinned tightly against your sides throughout the entire movement.

Using excessive body lean

Maintain an upright posture with only a slight forward lean. Do not use your body weight to push the bar down.

Shortening the range of motion

Fully extend your arms at the bottom and allow a full stretch at the top where your forearms reach parallel to the floor.

✓The neutral grip is ergonomically friendly and reduces stress on the wrists and elbows.
✓Provides excellent isolation of the triceps with strong peak contraction at full extension.
✓Constant cable tension ensures the triceps are working through the entire range of motion.

●The V-bar grip reduces wrist strain compared to a straight bar, making it ideal if you have wrist discomfort.
●Maintain a slow and controlled tempo, especially on the eccentric phase, to maximize muscle growth.
●Slightly lean forward from the hips to keep constant tension on the triceps at the top of the movement.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-15 reps at 60-70% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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