Tricep Pushdown (V-Bar)

The wrist-friendly tricep builder — angled grip provides comfort while delivering complete tricep development

---

⚡ Quick Reference

Aspect	Details
Pattern	Elbow Extension (Isolation)
Primary Muscles	Triceps (all three heads)
Secondary Muscles	None (isolation movement)
Equipment	Cable Machine, V-Bar Attachment
Difficulty	⭐ Beginner
Priority	🟠 Common

Movement Summary

---

🎯 Setup

Starting Position

1. Cable height: Set pulley to highest position on cable tower
2. Attachment: Attach V-bar handle to cable (looks like an upside-down V)
3. Grip: Grasp V-bar handles with angled neutral grip (palms facing each other at ~45°)
4. Stance: Stand facing machine, feet hip-width apart
5. Body position:
   • Slight forward lean from hips (10-15 degrees)
   • Elbows pinned firmly to sides of torso
   • Chest up, shoulders back, core braced
   • Weight on midfoot, slight knee bend

Equipment Setup

Equipment	Setting	Notes
Pulley position	Highest setting	Top of cable tower
V-bar attachment	Standard angled handles	Two grips forming a V-shape
Weight	Start light (20-30 lbs)	Master form before adding load
Stance distance	1-2 feet from machine	Close enough to keep tension throughout ROM

Grip Details

The V-bar features an angled grip that falls between neutral (rope) and pronated (straight bar):

• Grip angle: Approximately 45° angle
• Palm orientation: Semi-neutral, angled toward each other
• Wrist position: Natural, comfortable angle reduces strain
• Thumb position: Wrapped around handle for secure grip

Setup Cue

"Pin your elbows to your ribcage like they're locked in place — imagine someone glued them there"

---

🔄 Execution

The Movement

🟢 Starting Position

What's happening: V-bar at upper chest, elbows bent, tension on triceps

1. V-bar at upper chest height
2. Elbows bent approximately 90 degrees
3. Upper arms pinned tightly to sides of torso
4. Slight forward lean from hips maintained
5. Core braced, body stable
6. Breathing: Deep breath in, brace core

Cue: "Feel the stretch in your triceps, elbows locked to sides"

Common error: Standing too upright — slight forward lean is essential

⬇️ Pushing Down

What's happening: Extend elbows, push V-bar down

1. Push V-bar down by extending elbows
2. Elbows remain completely stationary — pinned to sides
3. Only forearms move — upper arms stay still
4. Drive down until arms are fully straight
5. Bar path is straight down, not forward or back
6. Breathing: Exhale forcefully as you push down

Tempo: 1-2 seconds (controlled but powerful)

Feel: Burning sensation in triceps, maximum muscle tension

Key point: If elbows move even slightly, you lose tricep isolation

🔝 Full Extension

What's happening: Maximum tricep contraction at lockout

1. Arms fully extended at bottom position
2. Elbows locked out completely
3. Active squeeze — don't just let weight pull you
4. V-bar near your thighs or slightly below hips
5. Hold peak contraction for 1 second
6. Breathing: Brief hold at bottom

Cue: "Lock it out hard — squeeze those triceps like you're trying to show them off"

Feel: Peak tricep contraction, all three heads engaged

Visual: Imagine your triceps are a horseshoe — make it visible

⬆️ Controlled Return

What's happening: Resist weight returning to start

1. Control V-bar back to starting position slowly
2. Don't let weight slam or snap back
3. Maintain constant tension on triceps
4. Elbows stay pinned throughout the return
5. Stop when forearms reach approximately 90° again
6. Breathing: Inhale as you control the return

Tempo: 2-3 seconds (slower than the pushdown)

Feel: Eccentric loading, triceps under continuous tension

Critical: The return is where maximum muscle damage occurs — don't rush it

Key Cues

Primary Cues

• "Elbows welded to your sides" — prevents shoulder involvement
• "Push through your palms" — engage triceps fully
• "Lock and squeeze at bottom" — maximize contraction
• "Control it back slowly" — don't let cable snap

Tempo Guide

Goal	Tempo	Example
Hypertrophy	2-1-3-0	2s down, 1s squeeze, 3s up, no rest
Endurance	1-0-2-0	1s down, no pause, 2s up, continuous
Mind-Muscle	3-2-4-1	3s down, 2s squeeze, 4s up, 1s reset
Strength	1-1-2-0	1s down, 1s squeeze, 2s up, continuous

Breathing Pattern

Phase	Breath	Why
Starting position	Deep breath in	Brace core, prepare for effort
Pushdown	Exhale forcefully	Power generation, stability
Bottom lockout	Brief hold	Maximize contraction
Return	Inhale slowly	Control eccentric, re-brace

---

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii (Lateral Head)	Elbow extension, visible outer arm	████████░░ 85%
Triceps Brachii (Long Head)	Elbow extension, largest head	████████░░ 82%
Triceps Brachii (Medial Head)	Elbow extension, lockout specialist	███████░░░ 78%

Stabilizers

Muscle	Role
Forearms (wrist flexors/extensors)	Grip the V-bar, stabilize wrist position
Core (abs, obliques)	Maintain body position, prevent swaying
Posterior Deltoid	Minor stabilization, shoulder positioning

Head-Specific Activation

Lateral Head

Activation: 85% — highest of the three heads with V-bar

Why: The angled grip and full extension emphasize lateral head recruitment

Visual: Creates the "horseshoe" look on the back of the arm

Best emphasized by: Full lockout, squeezing hard at bottom

Long Head

Activation: 82% — well-activated with standard arm position

Why: Slight forward lean creates optimal length-tension relationship

Note: For maximum long head, overhead extensions are superior

Size impact: Largest of three heads, critical for arm mass

Medial Head

Activation: 78% — active throughout, especially at lockout

Why: Deep fibers engage heavily during final extension

Function: Provides lockout strength, arm definition

Training note: Always active, regardless of grip choice

V-Bar vs Other Attachments

V-Bar advantages: The angled grip (semi-neutral) combines benefits of rope (wrist-friendly) and straight bar (stability). Research shows balanced activation of all three tricep heads with minimal wrist strain. Excellent middle-ground option.

---

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows moving forward	Upper arms swing forward during pushdown	Recruits shoulders, reduces tricep work by 40%+	Consciously pin elbows, slow the tempo
Using momentum/body swing	Rocking torso back and forth	Cheating reps, injury risk, no muscle tension	Slight lean maintained throughout, no movement
Partial range of motion	Not locking out at bottom	Missing peak contraction, reduced gains	Full extension every rep, squeeze hard
Letting weight slam back	Cable crashes to starting position	No eccentric work, tendon stress, noise	Control return for 2-3 seconds minimum
Standing too far away	Angle pulls you backward	Balance issues, can't maintain form	Stand 1-2 feet max from machine
Death grip	Squeezing handles extremely hard	Forearm fatigue, grip limits before triceps	Firm grip, but not crushing
Wrists bending	Wrists flexing/extending during movement	Power leak, wrist strain	Keep wrists neutral throughout

Most Common Error

Elbows drifting forward during concentric — this is the #1 form breakdown. When your elbows come forward even 2-3 inches, the anterior deltoids and upper chest take over. Result: your triceps get minimal stimulus. Film yourself from the side to check.

Self-Check Checklist

Before every set, verify:

• Elbows pinned to sides (imagine someone holding them there)
• Only forearms move during exercise — upper arms stay still
• Achieving full lockout at bottom (arms completely straight)
• Controlling weight on return (2-3 seconds minimum)
• Slight forward lean maintained throughout entire set
• Wrists in neutral position (not flexed or extended)
• Feeling it primarily in triceps, not shoulders

Form Degradation Signals

Watch for these signs you're going too heavy or fatigued:

1. Elbows starting to creep forward — primary sign, reduce weight immediately
2. Torso rocking increases — momentum taking over
3. Partial ROM developing — can't achieve full lockout
4. Weight slams back — lost control of eccentric
5. Shoulder/front delt feels more than triceps — form has broken down
6. Wrists hurting — grip issue or going too heavy

---

🔀 Variations

By Attachment Type

V-Bar (Standard)

Aspect	Details
Grip angle	45° (semi-neutral)
Wrist stress	Low — very comfortable
Stability	High — fixed bar
Weight capacity	High — can load heavy
Best for	Balanced development, joint comfort
Who benefits	Anyone with wrist issues, general training

Rope

Aspect	Details
Grip angle	Fully neutral (palms facing)
Wrist stress	Very low — most comfortable
Stability	Moderate — rope can move
Weight capacity	Moderate
Best for	Lateral head emphasis, maximum ROM
Who benefits	Advanced lifters, hypertrophy focus

Link: Tricep Pushdown (Rope)

Straight Bar

Aspect	Details
Grip angle	Fully pronated (palms down)
Wrist stress	Highest — can cause discomfort
Stability	Highest — completely fixed
Weight capacity	Highest — most weight possible
Best for	Maximum load, overall mass
Who benefits	Experienced lifters without wrist issues

Link: Tricep Pushdown (Straight Bar)

Single-Arm

Aspect	Details
Grip angle	Varies by handle (usually neutral)
Wrist stress	Low
Stability	Challenging — unilateral stability
Weight capacity	Moderate
Best for	Fixing imbalances, core stability
Who benefits	Those with strength imbalances

By Body Position

Variation	Body Position	Effect on Triceps
Standard	Slight forward lean (10-15°)	Balanced activation of all three heads
Upright	Torso vertical	More medial/lateral head, less long head
Increased Forward Lean	20-30° forward	More long head involvement
Face-Away	Facing away from machine	Greater long head stretch and activation

Advanced Variations

Tempo Variations

Slow Eccentric:

• 5-6 second lowering phase
• Maximizes muscle damage
• Best for hypertrophy

Paused:

• 2-3 second pause at full extension
• Increased time under tension
• Builds peak contraction strength

1.5 Reps:

• Full rep, then half rep, repeat
• Extended set duration
• Brutal for hypertrophy

Unilateral Focus

Alternating Arms:

• One arm at a time, switching
• Core stability challenge
• Fix left-right imbalances

Single-Arm Constant Tension:

• One full set per arm
• Maximum focus per side
• Best mind-muscle connection

Intensity Techniques

Drop Sets:

• Go to failure, reduce 20-30%, continue
• Maximum muscle exhaustion
• Advanced technique

Rest-Pause:

• Failure, 15s rest, continue
• Extended mechanical tension
• Time-efficient intensity

21s:

• 7 bottom-half, 7 top-half, 7 full
• Targets weak points
• Popular bodybuilding technique

---

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR	Total Weekly Sets
Hypertrophy	3-4	10-15	60-90s	Moderate	1-2	10-16 sets
Endurance	2-3	15-20+	45-60s	Light-Moderate	2-3	6-10 sets
Strength	3-4	8-12	90-120s	Moderate-Heavy	1-2	8-12 sets
Pump/Finisher	2-3	20-30	30-45s	Light	0-1	4-6 sets

Load Selection

V-bar typically allows 5-10% more weight than rope but 5-10% less than straight bar. If you use 60 lbs on straight bar, expect to use 50-55 lbs on V-bar for the same reps.

Workout Placement

Program Type	Placement	Rationale	Example
Push day	After compound pressing	Triceps pre-fatigued, isolation finish	Bench → OHP → V-Bar Pushdown
Arm day	First or second tricep exercise	Primary builder or follow compound	Dips → V-Bar Pushdown → Overhead Extension
Upper body	End of workout	Isolation finisher when triceps tired	Rows → Bench → Curls → V-Bar Pushdown
Full body	Optional tricep accessory	Not essential, use if time permits	Squat → Bench → Rows → (V-Bar Pushdown)

Weekly Frequency Guidelines

Training Level	Frequency	Volume Per Session	Notes
Beginner	2x/week	2-3 sets	Build technique, don't overdo volume
Intermediate	2-3x/week	3-4 sets	Can handle more frequent tricep work
Advanced	3x/week	3-5 sets	Varied intensities across sessions

Frequency Distribution Example (Advanced):

• Session 1 (Monday): 4 sets x 8-10 reps (heavy)
• Session 2 (Wednesday): 3 sets x 12-15 reps (moderate, controlled tempo)
• Session 3 (Friday): 3 sets x 15-20 reps (light, pump focus)

Progression Scheme

Progressive Overload Strategies

1. Weight: Add 5 lbs when you hit top of rep range
2. Reps: Add 1-2 reps per set before adding weight
3. Tempo: Slow eccentric from 2s to 3-4s
4. Rest: Reduce rest periods by 15s increments
5. Volume: Add 1 set per session (up to 5 sets max)

Sample Training Blocks

Hypertrophy Block

4-Week Hypertrophy Focused Block:

Week	Sets x Reps	Tempo	Rest	Load Progression
1	3 x 12	2-1-2-0	90s	Find working weight
2	4 x 12	2-1-3-0	90s	+5 lbs from week 1
3	4 x 10-12	3-1-3-0	75s	+5 lbs, slower tempo
4 (Deload)	2 x 15	2-0-2-0	90s	-20% weight

Strength Block

6-Week Strength/Load Focus:

Week	Sets x Reps	Tempo	Rest	Load
1-2	4 x 8-10	2-0-1-0	120s	70% perceived max
3-4	4 x 8	2-1-1-0	120s	+10 lbs from week 1-2
5	5 x 6-8	2-1-X-0	120s	+10 lbs, explosive concentric
6 (Deload)	3 x 12	2-0-2-0	90s	Back to 70% week 1 weight

Endurance/Pump

3-Week Pump/Conditioning Block:

Week	Sets x Reps	Tempo	Rest	Technique
1	3 x 15-20	1-0-2-0	60s	Straight sets
2	3 x 15-20	1-1-2-0	45s	Add pause, reduce rest
3	4 x 20-25	1-0-2-0	30s	High volume finisher

Pairing Strategies

Supersets:

• With bicep curls (agonist/antagonist, arm focus)
• With overhead extension (different tricep angle)

Giant Sets:

• V-bar pushdown → Rope pushdown → Overhead extension (complete tricep annihilation)

Pre-exhaust:

• V-bar pushdown → Close grip bench press (fatigue triceps before compound)

Post-exhaust:

• Close grip bench → V-bar pushdown (finish triceps after heavy work)

---

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Key Benefit	Link
Band Tricep Pushdown	No cable access, rehabilitation	Adjustable resistance, portable
Light Weight V-Bar	Learning movement pattern	Perfect form before load	Current exercise
Machine Tricep Press	Need guided path	Fixed movement pattern
Overhead Tricep Extension (light)	Different angle with less load	Variety while recovering	Overhead Extension Cable

Progressions (Harder)

Exercise	When Ready	Key Benefit	Link
Weighted Dip	Can do 3x12 V-bar pushdowns with control	Compound tricep builder, more load
Close Grip Bench Press	Want heavy tricep loading	Maximum strength development
Decline Close Grip Bench	Advanced pressing strength	Heavy loads, unique angle

Alternatives (Same Goal, Different Movement)

Cable Alternatives

Alternative	Difference	When to Use
Tricep Pushdown (Rope)	Can pull apart at bottom, more ROM	Want maximum lateral head activation
Tricep Pushdown (Straight Bar)	More stable, can load heavier	Want maximum weight/strength focus
Overhead Tricep Extension (Cable)	Overhead position	Emphasize long head specifically
Single-Arm Pushdown	Unilateral focus	Fix left-right strength imbalances

Free Weight Options

Alternative	Equipment	Key Benefit
Overhead Dumbbell Extension	Dumbbells	No cable machine needed, long head emphasis
Skull Crusher (EZ Bar)	Barbell/EZ bar, bench	Heavy loading possible, compound-ish
Close Grip Push-Up	Bodyweight only	Anywhere, anytime, functional
Dumbbell Kickback	Light dumbbells	Isolation, mind-muscle connection

Machine Options

Alternative	Machine Type	Best For
Tricep Extension Machine	Seated tricep machine	Beginners, fixed path
Assisted Dip Machine	Dip station with assist	Building to bodyweight dips
Hammer Strength Tricep	Plate-loaded machine	Heavy loads, joint-friendly

Compound Movements

Alternative	Type	Primary Use
Dips	Bodyweight/weighted	Main tricep mass builder
Close Grip Bench Press	Barbell pressing	Heavy strength development
Diamond Push-Ups	Bodyweight	Home option, tricep emphasis
Board Press	Barbell with boards	Lockout strength, powerlifting

Equipment Substitutions

No cable machine available?

1. Resistance bands over door anchor (similar movement)
2. Overhead dumbbell extension (free weight isolation)
3. Close grip push-ups (bodyweight)

V-bar not available?

1. Use rope attachment (very similar feel)
2. Use single grip handles in semi-neutral position
3. Use straight bar if wrists allow

---

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk Level	Specific Risk	Modification
Elbow tendinitis	🔴 High	Direct stress on tricep tendon	Reduce weight 50%, try overhead variation, rest if needed
Golfer's elbow (medial epicondylitis)	🟡 Moderate	Grip stress can aggravate	Light weight, perfect form, wrist wraps
Wrist pain	🟢 Low	V-bar is wrist-friendly	Should be fine, but switch to rope if needed
Shoulder impingement	🟢 Low	Minimal shoulder involvement when done correctly	Keep elbows pinned to avoid recruitment
Previous tricep strain/tear	🟡 Moderate	Re-injury risk with heavy loads	Start very light, gradual progression only

Stop Immediately If

• Sharp pain in elbow (not the normal muscle burn)
• Numbness or tingling in hands or forearms
• Shooting pain down forearm or into wrist
• Elbow clicking/popping accompanied by pain
• Complete inability to control the weight (going way too heavy)
• Shoulder pain (indicates elbows are moving/form breakdown)

Form Degradation Warning Signs

Stop the set or reduce weight when you notice:

1. Elbows creeping forward — primary indicator, immediate form check
2. Body rocking back and forth — momentum taking over
3. Partial range of motion — can't achieve full lockout anymore
4. Weight slamming back to start — lost eccentric control
5. Forearms/wrists hurt more than triceps — grip issue or too heavy
6. Front delts burning — elbows definitely moving

Spotter/Safety Considerations

Do you need a spotter? No — cable pushdowns are very safe. You can simply release the handles if needed.

Safety tips:

• Always use a weight that allows full control
• Don't attach anything to your body (no straps around wrists)
• Ensure cable and attachment are in good condition
• Start light and progress gradually

Injury Prevention Strategies

Strategy	Implementation	Why It Matters
Proper warm-up	2-3 warm-up sets at 40-60% work weight	Prepare tendons and muscles
Elbow sleeves	Consider 5mm neoprene sleeves	Keeps elbows warm, provides proprioception
Full ROM	Never do partial reps intentionally	Prevents adaptive shortening
Controlled eccentric	Always 2+ second lowering	Prevents tendon shock/stress
Volume management	Max 16 weekly sets total tricep work	Prevents overuse injuries
Exercise rotation	Change attachments every 4-6 weeks	Reduces repetitive strain

Recovery Protocols

If experiencing elbow discomfort:

1. Immediate: Stop exercise, ice 15-20 minutes
2. Short-term: Reduce weight 30-40%, cut volume in half
3. Medium-term: Switch to overhead variations (less elbow stress)
4. Persistent pain: See healthcare provider, may need 1-2 weeks off

Preventive recovery:

• Massage triceps and forearms post-workout
• Stretch triceps gently (overhead stretch)
• Use lacrosse ball on triceps and forearm
• Ensure adequate protein and sleep for recovery

---

🦴 Joints Involved

Joint Actions & Stress

Joint	Primary Action	ROM Required	Stress Level	Notes
Elbow	Extension/Flexion	0-130° flexion	🟡 Moderate	Primary moving joint
Wrist	Stability (minimal movement)	Neutral position maintained	🟢 Low	V-bar is very wrist-friendly
Shoulder	Stabilization only	No movement if done correctly	🟢 Very Low	Should not move

Mobility Requirements

Joint	Minimum ROM	How to Test	If Limited
Elbow	Full extension (0°) to ~90° flexion	Can straighten arm completely and bend to touch shoulder	Should be fine for 99% of people
Wrist	Comfortable neutral position	Hold V-bar without discomfort	V-bar allows natural angle, should be comfortable
Shoulder	N/A - should not move	Arm hangs naturally at side	Not relevant to this exercise

Joint Health Considerations

Elbow joint specifics:

The elbow experiences moderate stress during V-bar pushdowns, but significantly less than during:

• Heavy compound pressing (bench, dips)
• Overhead extensions (maximum stretch under load)
• Straight bar pushdowns (fixed grip creates more stress)

Stress reduction strategies:

1. Never lock out violently — smooth, controlled lockout
2. Don't hyperextend — stop at full extension
3. Warm up properly — elbow joint needs blood flow
4. Use elbow sleeves — keeps joint warm, improves proprioception

Joint Health Note

V-bar pushdowns are one of the MOST joint-friendly tricep exercises available. The angled grip reduces wrist stress compared to straight bar, and the cable provides smooth resistance without the joint stress of free weights. Ideal for those with wrist or elbow sensitivity.

Long-Term Joint Health

Protective factors:

• Isolation movement = no other joints stressed
• Cable tension = smooth, no "dead spots" that stress joints
• Angled grip = natural wrist position
• No eccentric shock = unlike dropping dumbbells

Risk factors to manage:

• Overuse = too much volume/frequency
• Too heavy too soon = progressive overload is key
• Poor form = especially elbow movement

Joint longevity tips:

• Rotate grips every 4-6 weeks (rope → V-bar → straight bar)
• Take deload weeks (reduced volume/intensity)
• Don't train through joint pain (vs. muscle soreness)
• Include tricep stretching in routine

---

❓ Common Questions

Is V-bar better than rope or straight bar?

There's no universal "better" — it depends on your goals and limitations:

• V-bar advantages: Wrist-friendly, can load heavy, very stable, balanced tricep activation
• Rope advantages: Maximum ROM (can pull apart), highest lateral head activation, most wrist-friendly
• Straight bar advantages: Absolute maximum weight possible, most stable

Best approach: Rotate all three every 4-6 weeks for complete development and joint health.

Should my elbows stay completely still?

Yes, absolutely. This is the most critical form point. Your upper arms should remain completely stationary, pinned to your sides throughout the entire set. Only your forearms move.

Test: Have someone watch from the side or film yourself. If your elbows move forward even 1-2 inches during the pushdown, your shoulders are taking over and triceps aren't getting full stimulus.

How much weight should I use?

Start lighter than you think:

• Beginners: 20-30 lbs to learn the pattern
• Intermediate: 40-70 lbs for most people
• Advanced: 70-100+ lbs possible

Remember: Your ego doesn't build muscle, proper form does. If your elbows move or you use momentum, the weight is too heavy regardless of the number.

Can I do tricep pushdowns every day?

Technically yes, but it's not optimal for most people:

Pros of daily training:

• Triceps recover quickly (small muscle group)
• Can work well for some advanced lifters
• Good for skill practice if very light

Cons:

• Overuse injuries (tendinitis risk)
• Diminishing returns (adaptation requires recovery)
• Can interfere with pressing movements

Better approach: 2-3x per week with adequate volume (3-4 sets) and intensity.

Why does my elbow hurt?

Common causes:

1. Too much weight — #1 cause, ego lifting
2. Elbows moving instead of staying pinned — changes joint angles
3. Not controlling the eccentric — "letting it slam back"
4. Too much volume — overuse tendinitis
5. Pre-existing condition — golfer's/tennis elbow

Solutions:

• Reduce weight by 30-40%
• Film yourself to check elbow position
• Slow eccentric to 3+ seconds
• Take 3-5 days off, ice if inflamed
• See a healthcare provider if pain persists beyond a week

Should I feel this in my shoulders at all?

No. If you feel significant shoulder (anterior deltoid) activation, your form has broken down:

• Elbows are moving forward during the pushdown
• You're using too much weight
• Your torso is rocking to create momentum

Fix: Reduce weight 30%, consciously pin elbows to sides, film yourself from the side.

How do I know if I should add weight?

Add weight when you can:

• Complete all prescribed sets and reps (e.g., 3 x 12)
• With perfect form (elbows pinned throughout)
• Full ROM (complete lockout at bottom)
• Controlled tempo (2+ second eccentric)
• 1-2 RIR (could have done 1-2 more reps)

If all criteria are met, add 5 lbs next session.

What's the difference between V-bar and EZ-bar cable attachment?

They're very similar, with subtle differences:

V-bar:

• Fixed V-shape, usually ~45° angle
• Handles parallel to each other
• Standard equipment at most gyms

EZ-bar cable attachment:

• Angled bar like an EZ curl bar
• Hands wider apart
• Less common on cable machines

Both provide similar wrist-friendly, angled grip benefits. Use whichever your gym has.

Can I superset this with bicep curls?

Yes! This is one of the most popular supersets:

Tricep Pushdown → Bicep Curl (Agonist/Antagonist Superset)

Benefits:

• Time-efficient arm training
• One muscle rests while other works
• Huge arm pump
• Can maintain strength across both exercises

Structure: 10-15 reps pushdowns → immediately 10-15 reps curls → rest 60-90s → repeat

---

📚 Sources

Biomechanics & Muscle Activation:

• Boeckh-Behrens, W.U., Beier, P. (2001). "Fitness Strength Training: The Best Exercises and Methods for Sport and Health" — Tier B
• ExRx.net Muscle Directory & Exercise Analysis — Tier C
• ACE (American Council on Exercise) Exercise Library — Tier B
• Lehman, G.J. (2005). "The Influence of Grip on Upper-Body Myoelectric Activity" — Tier A

Programming & Training:

• Renaissance Periodization (Dr. Mike Israetel) — Tricep Training Guide — Tier B
• Stronger By Science (Greg Nuckols) — Tier B
• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B.J. (2010). "The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training" — Tier A

Technique & Coaching:

• NASM Exercise Database — Tier B
• Bodybuilding.com Exercise Guide — Tier C
• Jeff Cavaliere (AthleanX) — Cable Tricep Pushdown Technique — Tier C

Injury Prevention:

• Docking, S.I., et al. (2019). "Tendinopathy: Is Imaging Telling Us the Entire Story?" — Tier A
• Scott, A., et al. (2015). "Mechanical Loading and Tendon Adaptation" — Tier A

---

For Mo

When to recommend this exercise:

• User wants to build bigger, stronger triceps
• User needs isolation work after compound pressing
• User has wrist discomfort with straight bar (V-bar is much more comfortable)
• User is any experience level (beginner-friendly and scales to advanced)
• User wants a "safe" tricep exercise with low injury risk
• User has access to cable machine

Who should NOT do this exercise:

• Acute elbow tendinitis or tricep tendon injury → Suggest rest, then very light Overhead Extension if cleared
• No cable machine access → Suggest Overhead Dumbbell Extension or close grip push-ups
• Severe elbow clicking with pain → Medical evaluation needed first
• Complete beginner with no pressing base → Can still do this, just start very light (15-20 lbs)

Key coaching cues to emphasize:

1. "Pin your elbows to your ribcage — imagine they're glued there"
2. "Only your forearms move — upper arms stay completely still"
3. "Lock out hard at the bottom — squeeze those triceps"
4. "Control it back slowly — don't let it slam"
5. "Feel it in your triceps, not your shoulders"

Common issues to watch for in user feedback:

• "I don't feel it in my triceps" → Almost always elbow position issue (moving forward). Have them film from the side, reduce weight, focus on pinning elbows
• "My elbows hurt" → Too heavy, too much volume, or pre-existing tendinitis. Reduce weight 40%, cut volume in half, may need rest
• "My wrists hurt" → Unlikely with V-bar (most wrist-friendly). Check they're not bending wrists. If persists, try rope attachment
• "The weight keeps pulling me forward" → Standing too far from machine. Move closer (1-2 feet max)
• "I feel it more in my shoulders" → Elbows definitely moving forward. Major form correction needed
• "Can I do more sets/frequency?" → Watch for overuse. Max 16 weekly sets of total tricep work. More isn't always better

Programming guidance:

• Pair with: Bicep work (agonist/antagonist), overhead tricep extension (different angle), compound pressing (earlier in workout)
• Avoid same day as: Excessive other tricep isolation (risk of overtraining), multiple heavy pressing movements (cumulative elbow stress)
• Typical frequency: 2-3x per week
• Volume sweet spot: 3-4 sets per session, 10-16 total weekly sets for triceps
• Progression: Add weight when 3 x 12 achieved with perfect form, 5 lb jumps

Progression signals:

• Ready to progress when: Can complete 3 x 12-15 with perfect elbow position, controlled tempo (2s eccentric minimum), full lockout, no pain
• Add weight: 5 lbs increments, expect to drop 1-2 reps when adding weight
• Regress if: Elbows start moving forward, cannot control eccentric, any elbow pain develops, stalled 3+ weeks

Exercise rotation strategy:

• Week 1-4: V-bar pushdown
• Week 5-8: Rope pushdown (variety, max lateral head)
• Week 9-12: Straight bar pushdown (if wrists allow, max load)
• Repeat cycle

Special considerations:

• For wrist issues: V-bar is ideal choice, better than straight bar
• For elbow issues: Start very light, may need overhead variations instead (less elbow stress at lockout)
• For beginners: Excellent first tricep exercise, very safe and effective
• For advanced: Still valuable, use intensity techniques (tempo, drop sets, supersets)

Red flags that need immediate attention:

• Sharp elbow pain (not muscle soreness)
• Clicking/popping with pain
• Pain radiating down forearm
• Weakness in grip
• Numbness/tingling in hands → Stop exercise, recommend medical evaluation

Why V-bar specifically is valuable:

• Perfect middle ground: wrist comfort of rope + stability/load capacity closer to straight bar
• Excellent for those who find straight bar uncomfortable but want more stability than rope
• Balanced activation of all three tricep heads
• Lower technical demand than rope (doesn't require the "pull apart" cue)
• Often available even when rope isn't

---

Last updated: December 2024