Male

Cable Triceps Pushdown (V-bar attachment)

Muscles involved

To build strong arms, the cable triceps pushdown (V-bar attachment) is a staple exercise in the gym. However, the most frequent mistake people make is letting their elbows flare out or using momentum from their upper body instead of isolating the muscle properly. When you set up at the machine with the high pulley, stay focused on keeping your elbows pinned firmly to your sides as you press down. Paying close attention to this small detail guarantees that your triceps take on the entire load, eliminating cheating and maximizing tension.

How to do it

1. Attach a V-bar to a high pulley, stand facing the machine, and grip the handles with palms facing down, elbows bent at 90 degrees. 2. Keeping your elbows pinned to your sides, push the bar straight down until your arms are fully extended. 3. Pause at the bottom, squeezing your triceps for a peak contraction. 4. Slowly and with control, allow the bar to rise back to the starting position as you bend your elbows.

Equipment required

Polea

Máquina

Muscles worked

Tips

- Keep your elbows close to your body and stationary; only your forearms should move. - Push the bar all the way down to full extension, and squeeze your triceps at the bottom. - Do not lean forward; keep your torso upright to maximize triceps isolation. - Control the upward phase of the movement; don't let the weight stack pull you back.