Perform elbow extensions on a cable machine using a V-bar to isolate and work the triceps through a controlled pushing motion.
How to do the Triceps Pushdown (Cable - V Bar)#
- Set the pulley to a high position and stand facing the machine with feet about hip-width apart.
- Grasp the V-bar with a neutral grip and tuck your elbows close to your sides so your forearms start vertical.
- Brace your core and keep an upright torso throughout the movement.
- Extend your elbows to push the bar down until your arms are fully straight, contracting the triceps at the bottom.
- Slowly return the bar to the starting position under control, stopping when your forearms are vertical.
Muscles worked#
- Primary: Triceps (Triceps Brachii)
Common mistakes#
- Letting the elbows drift away from your sides.
- Using torso lean or momentum to move the weight.
- Bending the wrists and driving with the hands instead of extending at the elbows.
- Allowing the weight to drop quickly on the return phase.
