Cable Triceps Pushdown (V-bar Attachment)
The cable triceps pushdown with a v-bar attachment is a classic upper arm exercise targeting the triceps. The v-bar allows a natural wrist position, reducing joint stress while delivering consistent tension throughout the pushdown movement.
How to do it
- Attach a v-bar to the high pulley of a cable machine and stand facing the machine.
- Grasp the v-bar with an overhand grip, elbows tucked close to your sides.
- With your upper arms stationary, push the bar downward until your arms are fully extended.
- Pause at the bottom, squeezing your triceps.
- Slowly allow the bar to rise back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows pinned firmly to your sides.
- Stand tall with a slight lean forward from the hips.
- Push down until your arms are fully locked and straight.
- Control the weight all the way back up to the start.
Breathing: Exhale as you push the bar down, and inhale as you slowly return to the starting position.
Common mistakes
- Flaring your elbows out to the sides shifts the work away from your triceps and onto your chest and shoulders.
- Using momentum by swinging your torso makes the exercise too easy and reduces triceps engagement.
- Letting the cable snap back up quickly misses out on the muscle-building lowering phase.
Muscles worked
Primary: triceps. Secondary: forearms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp elbow discomfort, ease off the weight or switch to a gentler cable attachment.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why should my elbows stay glued to my sides?
Keeping your elbows stationary ensures that your triceps do all the heavy lifting instead of your shoulders and back.
What if I feel this in my forearms more than my triceps?
That usually happens when you squeeze the v-bar too tightly. Try a more relaxed grip and focus purely on pushing through your palms.
How often can I do triceps pushdowns?
2 to 3 times per week with at least a day of rest in between is plenty for most beginners to see great progress.