Cable Triceps Pushdown V-Bar Attachment

Muscles worked

Setup

1. Attach a V-bar handle to a high cable pulley and stand facing the machine.
2. Grasp the bar with an overhand grip, placing your palms on the angled sides of the V-bar.
3. Position your feet shoulder-width apart, slightly bend your knees, and lean your torso forward about 10-15 degrees.
4. Tuck your elbows tightly into your ribcage and bring the bar to chest height to start.

How to do it

1. Exhale and push the bar down by extending your elbows until your arms are fully locked out at your sides.
2. Squeeze your triceps hard at the bottom of the movement for one second.
3. Inhale and slowly return the bar to the starting position, stopping when your forearms are just above parallel to the floor.
4. Maintain a controlled tempo, focusing on a slow 2-3 second eccentric (return) phase.

Form checklist

• Keep your elbows pinned to your sides; do not let them flare out or move forward and backward.
• Maintain a neutral spine and avoid using your body weight to 'crunch' the weight down.
• Ensure your wrists remain straight and stiff throughout the entire set.
• Keep your shoulders pulled back and down to prevent them from rolling forward.

Pro tips

• Imagine trying to push the bar through the floor to ensure full elbow extension and peak muscle fiber recruitment.
• Focus on the mind-muscle connection by visualizing the triceps lengthening and shortening rather than just moving the weight.

Make it harder

• Incorporate a 3-second isometric hold at the bottom of each rep to increase time under tension.
• Perform a slow eccentric phase, taking 4-5 seconds to return the bar to the starting position.

Frequently asked

What muscles does the cable triceps pushdown v-bar attachment work?

The cable triceps pushdown v-bar attachment primarily targets the triceps, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the cable triceps pushdown v-bar attachment?

The cable triceps pushdown v-bar attachment uses cable.

Is the cable triceps pushdown v-bar attachment good for beginners?

Yes. The cable triceps pushdown v-bar attachment is a beginner-friendly movement and a strong foundation to build on.

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