V-Bar Tricep Pushdown

How to perform the V-Bar Tricep Pushdown

1. Attach a V-bar to a high pulley and grip it so the hands sit in the angled V with a semi-pronated position.
2. The V-bar angles the wrists into a slightly neutral line, which is easier on the wrists than a straight bar while still hitting the lateral head.
3. Pin the elbows to the sides and hinge slightly forward, keeping the upper arms fixed.
4. Press the V-bar down by extending the elbows until the arms lock out at the thighs.
5. Squeeze the triceps at full extension without leaning your bodyweight onto the bar.
6. Let the bar rise under control to forearm-parallel, keeping the elbows pinned to the ribs.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting the elbows drift forward off the ribs, turning it into a chest-assisted press.
• •Leaning bodyweight onto the bar to force it down rather than extending the elbows.
• •Letting the bar rise too high so the elbows flare and tension leaves the triceps.
• •Shrugging the shoulders up instead of keeping the upper arms pinned and still.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.