Upper arms
V-Bar Pushdown
The pushdown with a V-shaped bar: a semi-neutral grip that's easy on your wrists and handles plenty of weight.
Also known as: V-bar tricep pushdown, V-handle pushdown
- Level
- Beginner
- Equipment
- Cable Machine
- Type
- Isolation
Muscles worked
How to do it
- Attach the V-bar to the high pulley and grip it thumbs up.
- Elbows at your sides, torso slightly forward.
- Push down until your arms are straight.
- Return under control to chest height.
Form cues
- Elbows fixed throughout the set.
- Keep your wrists straight.
- Lock out fully at the bottom.
Common mistakes
- Moving your elbows back and forth: the shoulder helps.
- Using your bodyweight to push down: lighten the load.
- Letting it rise too high: stop before your elbows leave your sides.
Sets and reps
3-4 sets of 8-15 reps with 60-90 seconds of rest.
FAQ
How is it different from the rope?
The V-bar is more stable and allows more weight; the rope gives more freedom to spread your hands.
Is it elbow-friendly?
Yes, the semi-neutral grip usually feels better than a straight bar.
Can it be my only triceps exercise?
It can, but adding an overhead extension trains the long head better.
What muscles do the V-bar pushdown work?
They mainly work the triceps.
Train with Nuvana
Add the V-bar pushdown to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
