Cable Triceps Pushdown (v-bar) (with Arm Blaster)

tricepsupper armscable

Learn how to do the Cable Triceps Pushdown (v-bar) (with Arm Blaster) with proper form and technique. This cable exercise primarily targets your Triceps, with secondary emphasis on Forearms.

Cable Triceps Pushdown (v-bar) (with Arm Blaster) exercise demonstration showing proper form

How to Do the Cable Triceps Pushdown (v-bar) (with Arm Blaster)

Follow these steps to perform the Cable Triceps Pushdown (v-bar) (with Arm Blaster) with correct form:

  1. 1Attach a v-bar attachment to the cable machine at the highest setting.
  2. 2Stand facing the cable machine with your feet shoulder-width apart.
  3. 3Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart.
  4. 4Keep your elbows close to your sides and your upper arms stationary throughout the exercise.
  5. 5Engage your triceps and exhale as you push the v-bar down until your arms are fully extended.
  6. 6Pause for a moment at the bottom of the movement, squeezing your triceps.
  7. 7Inhale as you slowly return the v-bar to the starting position, maintaining control.
  8. 8Repeat for the desired number of repetitions.

Cable Triceps Pushdown (v-bar) (with Arm Blaster) Muscles Worked

Primary

triceps

Secondary

forearms

Exercise Details

Equipment
cable
Body Part
upper arms
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
1–2 days
Weekly Frequency
2–4 sessions per week
Why
Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Cable Triceps Pushdown (v-bar) (with Arm Blaster)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Cable Triceps Pushdown (v-bar) (with Arm Blaster) work?

The Cable Triceps Pushdown (v-bar) (with Arm Blaster) primarily targets your Triceps. Secondary muscles worked include Forearms. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Cable Triceps Pushdown (v-bar) (with Arm Blaster)?

The Cable Triceps Pushdown (v-bar) (with Arm Blaster) requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Cable Triceps Pushdown (v-bar) (with Arm Blaster) with proper form?

Start by Attach a v-bar attachment to the cable machine at the highest setting. Stand facing the cable machine with your feet shoulder-width apart. Grasp the v-bar with an overhand grip, palms facing down, and your hands shoulder-width apart. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Cable Triceps Pushdown (v-bar) (with Arm Blaster)?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Cable Triceps Pushdown (v-bar) (with Arm Blaster)?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Cable Triceps Pushdown (v-bar) (with Arm Blaster) best for?

The Cable Triceps Pushdown (v-bar) (with Arm Blaster) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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