V-Bar Triceps Pushdown

This one is a tidy little bear-cave classic. Grip the V-bar, pin your elbows by your sides, and press down with control like a bear closing a heavy gate. Your triceps do most of the work, with your shoulders and core helping you stay steady.

Instructions

1. Stand facing the cable machine and grip the V-bar.
2. Set your elbows close to your sides.
3. Brace your core and keep your chest up.
4. Press the bar down until your arms straighten.
5. Pause briefly at the bottom.
6. Return the bar up with control.

Benefits

• Builds stronger arms for pushing tasks
• Adds size and shape to the triceps
• Improves lockout strength in presses
• Easy to adjust for different levels

Key Points

• Keep your elbows pinned to your sides
• Move only at the elbows
• Stand tall through the whole set
• Squeeze the triceps at the bottom
• Control the weight on the way up

Common Mistakes

• Flaring the elbows out
• Swinging the body for momentum
• Letting the shoulders roll forward
• Using too much weight
• Cutting the range short