Cable Triceps Pushdown (v Bar) (version 2)

1. Attach a V-bar to a high pulley and stand facing the cable machine.
2. Grip the V-bar with a neutral grip, palms facing each other.
3. Tuck your elbows to your sides and brace your core.
4. Keep your upper arms stationary as you extend your elbows to press the bar down.
5. Pause and squeeze your triceps at full extension.
6. Slowly let the bar rise back up under control until your forearms are close to parallel with the floor.
7. Keep your elbows pinned to your sides throughout the entire set.

Common Mistakes

• Letting the elbows drift forward: Elbows moving away from your sides shifts the work onto the shoulders and chest. Keep your upper arms fixed against your torso.
• Using body weight to help push down: Leaning forward or using momentum from the hips reduces triceps isolation. Keep your torso upright and let your arms do the work.
• Not achieving full extension: Stopping short of a straight-arm lockout skips the peak triceps contraction. Extend fully and pause at the bottom of each rep.
• Letting the bar snap back up: Releasing control on the way up removes tension from the muscle. Let the bar rise slowly and under control.