Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsIsolation
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    None
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Cable Tricep Extension With V-Bar Overview

The V-bar tricep extension is a variation of the cable tricep extension and an exercise used to build the muscles of the triceps.

Well-built triceps also have a lot of positive carryover into your pressing movements such as bench press variations and shoulder press variations.

The V-bar tricep extension can be included in your tricep workouts, upper body workouts, push workouts, and full body workouts.

Cable Tricep Extension With V-Bar Instructions

  1. Attach a v-bar to a cable stack as high as possible and assume a standing position.
  2. Grasp the v-bar with a semi pronated grip (palms slightly facing) and lean forward slightly by hinging at the hips.
  3. Initiate the movement by extending the elbows and flexing the triceps.
  4. Pull the handle downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
  5. Repeat for the desired number of repetitions.

Cable Tricep Extension With V-Bar Tips

  1. If you want to keep more tension in the triceps, don’t lock the elbows out entirely.
  2. Imagine there’s a screw running through your elbow and don’t allow them to move in front of the body as you extend at the bottom of the movement.
  3. Experiment with static elbow positioning throughout the lift - some may find that they get a better stretch in the bottom portion of the movement by allowing their elbows to drift behind the body during the eccentric portion of the movement (similar to a drag curl).
  4. Ensure the shoulder blades don’t tilt forward as you extend the elbows.
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