Cable V-Bar Overhead Tricep Extension High
Cable isolation exercise using a V-bar at a high pulley setting that targets the triceps, emphasizing the long head, to build arm size and strength.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Forearms
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
3/10Anterior Delts
Forearms
3/10Flexors
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a V-bar to the high pulley. Stand facing away from the machine with a staggered stance, holding the handle behind your head with elbows bent and pointing forward.
- Lean forward slightly at the hips and brace your core.
- Keep your elbows tucked in close to your ears.
- Extend your arms forward and up until fully straight.
- Squeeze the triceps hard at the top of the movement.
- Slowly lower the weight back behind your head to the starting position.
Coaching Tips
Form Cues
- Elbows in
- Full stretch
- Squeeze at top
- Ribs down
Breathing
Exhale as you extend your arms overhead, inhale as you lower the weight back behind your head.
Tempo
3-1-1
Range of Motion
Full extension at the top; deep stretch at the bottom with hands lowering behind the head.
Safety
Safety Notes
- Maintain a neutral spine to avoid lower back strain.
- Ensure the cable path is clear of your head and neck.
Spotting
Not recommended; use the weight stack pin to adjust load safely.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum
- Incomplete extension
When to Avoid
- Shoulder impingement
- Elbow joint pain
- Recent upper arm injury
Flexibility Needed
- Shoulder flexion above 160 degrees
Build Up First
- Familiarity with cable machines
- Basic tricep isolation form
Also known as
High Pulley Overhead Extension, Cable French Press, Overhead V-Bar Extension, Cable Tricep Extension High
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