Beginner

V-Bar Triceps Pushdown

The angled V handle splits the difference between a rope and a straight bar, keeping the wrists comfortable while still allowing solid loading. It's a great option if straight-bar pushdowns bother your wrists. Program it interchangeably with the other pushdown variants.

Equipment
Cables
Body part
Triceps
Type
Strength
Browse by movement
Elbow Extension
Muscles worked
Target
Triceps Brachii Lateral Head, Triceps Brachii Medial Head, Triceps Brachii Long Head
Tertiary
Extensors

How to do it

  1. 1

    Attach a V-bar to a high pulley and take a semi-neutral grip on the angled sides.

  2. 2

    Stand tall with a small forward lean and tuck your elbows to your ribs.

  3. 3

    Brace your trunk and hold the upper arms still.

  4. 4

    Extend your elbows and drive the handle down to full lockout.

  5. 5

    Squeeze the triceps briefly at the bottom.

  6. 6

    Raise the handle under control until your forearms clear parallel, then repeat.

Tips

  • Keep your knuckles pointed down and wrists straight through the rep.
  • Avoid shrugging; keep your shoulders packed down and back.
  • Control the negative rather than dropping the weight fast.

Variations

Common mistakes

  • Gripping the flat top of the handle instead of the angled sides. The V exists to set the wrists at a comfortable angle, and taking the crossbar puts them back where a straight bar had them.
  • Letting the elbows swing out wide as the handle comes down, so the chest and shoulders join in. Pin the upper arms to your ribs and keep them there from the first rep to the last.
  • Loading the V-bar heavier than your rope pushdowns because the grip allows it, then starting each rep from halfway down. Take the handle back up until the forearms clear parallel, even if that costs you a plate.
  • Bending and straightening the knees to time each rep. It is subtle on a pushdown, so plant the feet, set the small forward lean, and let the elbow be the only hinge.

Frequently asked

What set and rep scheme works best for the V-bar pushdown?
The solid grip lets you load this one heavier than a rope, so 3 to 4 sets of 8 to 12 fit it well, with the last rep clean rather than a half rep dragged out of the stack. A structure that works: pair it with an overhead extension inside the same rest period, heavy V-bar for 8 to 12 followed by a lighter overhead set for 12 to 15, so the triceps get trained both shortened and lengthened.
What can I use if my gym has no V-bar attachment?
A straight bar with a slightly narrower grip covers it, though the wrists take more strain, which is the exact problem the V handle solves. Two single D-handles clipped to one carabiner give a neutral grip that is very close. With a rope, hold both ends together with the palms facing each other rather than spreading them apart. Away from the gym, a band anchored overhead and gripped palms-in gives the same joint action.
What is the V-bar pushdown best for, and when should I choose something else?
It is the pushdown to pick when you want the elbow extensors loaded reasonably heavy without the wrist strain of a straight bar, so it suits size and lockout strength in the 8-to-12 range. Choose a rope instead when you want the spread and squeeze at the bottom, or a reverse grip when you want the medial head to lead. Like every pushdown it leaves the long head short, so it is a poor choice as your only triceps exercise; put an overhead movement somewhere in the week.

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