V Bar Tricep Pushdown: Benefits, Muscles Worked, and More

Among the various triceps isolation exercises available, few are as effective at building mass as the V-bar tricep pushdown; an exercise performed with the use of a cable machine for high volume sets, usually as an accessory to heavier compound exercises.

But before snapping a V-bar handle to the cable machine, it is important for us to understand what makes the V-bar tricep pushdown unique among triceps exercises - and how to go about maximizing the benefit received from it.

The V-bar tricep pushdown is simply a variation of the more common rope tricep pushdown, and is quite effective at building mass in the triceps in an isolated manner. In order to perform it, one will need a V-bar handle, cable machine, and sufficient exercise experience to execute the movement correctly.

What is the V-Bar Tricep Pushdown?

In more technical terms, the V-bar tricep pushdown is a single-joint closed kinetic chain isolation exercise used to induce muscular hypertrophy of the triceps brachii, usually fulfilling the role as an accessory exercise to free weight compound movements like the bench press or overhead press.

It is often preferred over other cable tricep pushdown variations due to the angle with which the V-bar places the hands, improving triceps recruitment and ensuring that both sides of the body are worked in a simultaneous manner.

Who Should do the V-Bar Tricep Pushdown?

The V-bar tricep pushdown is suitable for even novice level lifters, but is particularly useful for bodybuilders or individuals seeking greater triceps brachii training volume in their workout.

Equipment Needed for the V-Bar Tricep Pushdown

The V-bar tricep pushdown will require a cable machine that may be adjusted overhead, as well as a V-bar or two-handed angled handle attachment.

How to Do V-Bar Tricep Pushdowns

To perform a repetition of the V-bar tricep pushdown, the lifter will stand facing the cable machine with the V-bar handle held in both hands in an overhand grip.

Keeping the upper arms relatively stationary, the lifter will pull the handle downwards, keeping the handle at approximately sternum-height; This is the starting position of each repetition.

From this position, the lifter will bend at the elbows, keeping the upper arms as unmoving as possible as they push the V-bar handle towards their legs. 

Once the range of motion has been maximized, the lifter will slowly allow the resistance of the cable to pull the handle back to sternum-height, thereby completing the repetition.

Muscles Worked by V-Bar Tricep Pushdowns

As an isolation exercise, the V-bar tricep pushdown should only target the triceps brachii of the upper arms.

Feeling any recruitment in other muscle groups may be a sign that the exercise is being performed with incorrect form.

What Tricep Head does the V-Bar Tricep Pushdown Work?

In particular, the V-bar tricep pushdown will target the long or outer head of the triceps, making them excellent for improving the width and thickness of the arm.

Benefits of the V-Bar Tricep Pushdown

Apart from the usual benefits of performing resistance exercise, the V-bar tricep pushdown particularly excels in certain aspects - especially in comparison to other tricep pushdown variations. 

The following benefits are what sets this particular tricep pushdown apart from other exercises like it.

Low Complexity, Low Impact, and Easy to Program

The V-bar tricep pushdown’s biggest strength is in its simplicity, as it is a single-joint exercise that is accessible to even novice level lifters. This effectively means that it is quite difficult to injure oneself with the exercise, and that it is unlikely to result in overtraining if programmed correctly.

Furthermore, the fact that the V-bar tricep pushdown solely utilizes the elbows in a dynamic manner means it is also suitable for individuals to perform if they are injured in other parts of the body, or otherwise possess poor mobility that limits them in terms of exercise selection.

Easier on the Wrist vs Other Forms of Tricep Pushdowns

Other tricep pushdown variations like the straight-bar or single-hand tricep pushdown can place the wrist in an uncomfortable position, especially for individuals with poor wrist mobility.

This, in turn, can directly affect the quality of each repetition and potentially injure the lifter if they are using excessive resistance or grossly incorrect form.

Fortunately, the V-bar handle of the V-bar tricep pushdown alleviates pressure on the wrist by allowing the lifter to use an angled overhand grip - of which is second in comfort only to a neutral grip form.

While this creates a more comfortable and safer exercise, it also allows lifters to perform the exercise with comparatively more weight, as the lifter will be able to push downwards with greater force and more efficiency.

Reinforces Elbow Extension Biomechanic

The primary function of the triceps brachii is to initiate, stabilize and maintain elbow extension - something that is greatly reinforced with regular practice of the V-bar tricep pushdown.

Regularly performing the exercise will reduce the risk of injury while the elbow is in a state of extension, as well as improve its stability throughout the biomechanic.

Common Mistakes of the V-Bar Tricep Pushdown

Though the V-bar tricep pushdown is relatively simple and low-impact, there are nonetheless still several mistakes that can effectively negate the benefits of the exercise, if not actually injure the lifter if left uncorrected.

Swinging the Torso or Legs

Like in any other controlled isolation exercise, allowing the force in the movement to come from swinging the torso or legs will take much of the resistance away from the intended muscle group - in this case, the triceps.

In order to ensure that the triceps alone are benefiting from the V-bar tricep pushdown, the lifter should remain upright and ensure that the only moving part of their body is the forearms and hands.

Uneven Downward Push

Though often a case of muscular imbalance or an uneven stance, lifters can occasionally push with one side of the body before the other, causing unbalanced training stimulus and potentially causing premature fatigue in one side of the body.

To avoid this particular mistake, performing the exercise in front of a mirror may be beneficial - as well as paying additional attention to moving both sides of the body simultaneously.

Floating Upper Arms

Just as swinging the torso or legs can negate the benefits of the V-bar tricep pushdown, so too can allowing the upper arms to move to an excessive degree. Doing so alters the targeted recruitment of the exercise, shifting it more towards the deltoids rather than the triceps.

Throughout the exercise, the upper arms must remain as stationary as possible so as to isolate the muscles of the triceps. While the elbows are allowed to bend, pinning them to the torso can help prevent the upper arms from moving.

Variations and Alternatives of the V-Bar Tricep Pushdown

For lifters without access to a V-bar handle or who find it to be unsuitable for their needs, there are fortunately several similar exercises that may act as a substitute without the need for significant chance in the training program.

1. Rope Tricep Pushdown

The rope tricep pushdown is simply a cable tricep pushdown with the use of a double-ended rope attachment, thereby allowing a freer hand width and variability in grip form. 

While the exercise is primarily performed with a neutral hand grip (and is therefore easier on the wrists than the V-bar variation) it can be modified to feature an overhand grip as well. 

Note that due to the less rigid and stable nature of the rope attachment, it is likely that the lifter will not be able to use as much weight in comparison to the V-bar tricep pushdown.

2. Straight Bar Tricep Pushdown

Nearly identical to the V-bar tricep pushdown, only with the hands at a more pronated angle, the straight bar tricep pushdown features much the same benefit as the V-bar variation save for its reduced impact on the wrists and hands.

The straight bar tricep pushdown is otherwise the ideal substitute to the V-bar tricep pushdown if there is no V-bar handle to use.

3. EZ-Bar Cable Tricep Pushdown

This particular variation shares the best aspects of the straight bar and V-bar exercises, allowing for the wrists to remain in a relatively comfortable angled overhand position while still remaining rigid and stable.

For lifters who wish to avoid either aforementioned exercise, the EZ-bar tricep pushdown may be the perfect alternative exercise.

Frequently Asked Questions (FAQ)

Is a V-Bar Good for Tricep Pushdowns?

Yes - the V-bar is excellent for performing tricep pushdowns, as it requires an overhand grip to use, yet will not place the same amount of stress as a straight bar handle would. 

The usage of the V-bar will better target the long or outer head of the triceps, making it perfect for building thicker and wider upper arms.

What Bar is Best for Tricep Pushdowns?

The specific bar that works best for tricep pushdowns will depend on the needs of the lifter and their unique physiology.

Those who wish to maximize weight lifted and long head recruitment will see the best results with a V-bar or straight bar attachment, while those who find the former bars uncomfortable may wish to use a rope or neutral grip bar instead.

What Grip is Best for Triceps?

Though it will depend on the specific exercise, using a pronated or overhead grip will generally recruit the triceps brachii, especially if the exercise involves the biomechanic of elbow extension.

Final Thoughts

The V-bar triceps pushdown is inarguably a solid triceps isolation tool, but to see the most benefit, it is important to combine it with heavier compound exercises that can help round-out the stimulus of the entire workout.

To see maximum triceps growth, perform the V-bar tricep pushdown for 2-3 sets of 8-12 repetitions after completing the workout’s compound exercises.

References

1. Hussain J, Sundaraj K, Subramaniam ID, Lam CK. Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise. Front Physiol. 2020 Feb 21;11:112. doi: 10.3389/fphys.2020.00112. PMID: 32153422; PMCID: PMC7047337.

2. Akima, Hiroshi & Maeda, Hisashi & Koike, Teruhiko & Ishida, Koji. (2021). Effect of elbow joint angles on electromyographic activity versus force relationships of synergistic muscles of the triceps brachii. PLOS ONE. 16. e0252644. 10.1371/journal.pone.0252644.