V Bar Triceps Workouts For Powerful Arms

V bar Triceps

Have you been struggling to build bigger, stronger triceps? The triceps are the muscles on the back of your upper arm and developing them can be challenging.

If your triceps training has plateaued, it may be time to switch up your routine. The v bar triceps extension is an exercise that can ignite new muscle growth and blast through plateaus.

Using a v bar attachment, this moves targets the triceps through a full range of motion. In just a few short weeks of incorporating v bar triceps extensions into your routine, you’ll start noticing your triceps becoming more toned and defined.

Powerful, chiseled triceps can make a big impact on how your arms look overall.

Anatomy of the Triceps

Understand the anatomy of triceps. Build triceps with V bar.
Understand the anatomy of triceps.

It is essential to understand the anatomy of the triceps muscle group. The triceps, as the name suggests, consist of three distinct heads.

The long head
The lateral head
The medial head

Your triceps, the muscles on the back of your upper arm, are a dynamic trio comprising three distinct heads. These heads work together to facilitate arm movement and provide essential strength. Each of these heads plays a unique role in arm movement and strength.

Long Head

Think of the long head of your triceps as the sculptor of the back of your upper arm. It’s responsible for most of the muscle mass in this area, contributing significantly to that impressive, bulging triceps appearance.

When you engage in movements like triceps extensions, this head of the triceps takes center stage. Its primary role is to assist in extending your elbow joint.

Imagine it as a powerful engine that drives your arm to full extension during exercises, such as pushing a heavy object away from your body.

The long head flexes its muscles with determination, allowing you to achieve that coveted range of motion and strength.

Lateral Head

The lateral head of your triceps is your key to unlocking the broad and striking appearance of your arm. It’s the muscle responsible for giving your triceps that wide, robust look that turns heads at the gym.

However, its importance goes beyond aesthetics. When you perform pushing movements like bench presses, the lateral head steps up to the plate as the primary player.

It provides the necessary strength and stability, enabling you to excel in these exercises. So, the next time you’re pushing that barbell or doing push-ups, remember that it’s the lateral head doing some serious heavy lifting behind the scenes.

Medial Head

Often overshadowed by its more prominent counterparts, the medial head of the triceps is like the unsung hero of your arm muscles.

It quietly resides beneath the other heads, specializing in a crucial role – stabilizing your elbow joint during a wide range of arm movements.

While it may not grab the limelight as often, the medial head ensures that your triceps function smoothly and efficiently.

It’s the stabilizer that prevents your elbow from wobbling during exercises, making sure that every motion is precise and controlled.

Whether you’re lifting weights or performing intricate arm maneuvers, the medial head is there to provide the essential support.

What is V Bar Triceps Extensions?

what is v bar tricep extension
An amazing v bar tricep exercise.

The v bar triceps extension is an exercise that targets your triceps, the muscles on the back of your upper arm.

It involves holding a V-shaped bar overhead and lowering it behind your head by extending your triceps, then raising back up by contracting your triceps.

To maximize your v bar triceps workout.

  • Use a weight that fatigues your triceps in the target rep range. Start lighter and build up.
  • Keep your upper arms in place and only move from the elbows.
  • Don’t lock out your elbows at the top. Extend fully but keep a slight bend.
  • Go for 2-4 sets with rest in between.
  • Mix in other triceps exercises like triceps dips or kickbacks for total arm power.

The v bar triceps extension is a potent but basic move to sculpt and strengthen the back of your arms. When your triceps are toned and powerful, they’ll make your arms look and feel stronger overall.

Muscles Worked During V Bar Triceps Extensions

V Bar tricep extension, muscle worked during this exercise.
V Bar tricep extension, muscle worked during this exercise.

The V bar triceps extension primarily targets your triceps muscles, located in the back of your upper arm. This exercise also engages your shoulders and upper back muscles to a lesser degree.


Your triceps make up about 2/3 of your upper arm mass. They straighten your elbow and extend your forearm.

Doing V bar triceps extensions with progressively heavier weight will strengthen and tone your triceps, helping to build powerful arms.


Your shoulders are involved in stabilizing the weight during this exercise. In particular, your deltoids – the rounded caps on the top and sides of your shoulders – are engaged as synergists to keep the weight balanced and your upper arm stationary.

Upper Back

Though not the primary focus, your upper back muscles are also active during V bar triceps extensions.

Your trapezius muscles running down the center of your back, as well as rhomboids between your shoulder blades, work isometrically to keep your torso upright and provide a stable base from which to extend your arms.

By including V bar triceps extensions in your workout routine, you’ll be well on your way to developing stronger, shapelier arms in no time.

Start light, focus on good form, and gradually build up the amount of weight to continue progressing. Your triceps, shoulders and back will thank you!

Related: Easy Triceps Training Tips For Novice Gym-Goers

Best V Bar Triceps Exercises

best v bar tricep exercises
Two exercises for triceps that are also amazing!

The V-bar handle attachment is a versatile tool for working your triceps through a full range of motion.

Here are two of the best V-bar triceps exercises to add power and definition to the back of your arms. One is already explained.

Reverse-Grip V Bar Pressdown

 For this variation, grasp the V-bar with an underhand grip and hold it at shoulder level. Keeping your upper arms stationary at your sides, extend your triceps to straighten your arms and push the weight down until your arms are fully extended.

Squeeze your triceps, then slowly raise back to the starting position. The underhand grip and downward pushing motion provide a different angle of resistance for your triceps.

Overhead V Bar Extension

Overhead V Bar Extension for perfect v bar.
another exercise for triceps.

This exercise takes the standard V-bar extension overhead to increase the range of motion. Grasp the V-bar handle with an overhand grip and hold it overhead with arms extended.

Keeping your upper arms in place, slowly lower the weight behind your head by bending only at the elbows until your triceps are fully stretched. Squeeze your triceps to raise the weight back overhead.

Be very careful not to swing the weight, and only lower until you feel a stretch in your triceps.

Using a combination of these V-bar exercises with adequate weight and volume, you’ll be well on your way to powerful triceps and arms. Be sure to train each head of your triceps for comprehensive development.

Benefits of Using the V Bar for Triceps Exercises

The V-bar is a great attachment for your triceps workouts because it provides some key benefits over other equipment.

Increased Range of Motion

The V-bar allows for a greater range of motion than a straight barbell or dumbbells. The shape of the bar enables you to lower the weight behind your head, maximizing the stretch on your triceps.

This full range of motion stimulates all fibers in the muscle, resulting in better triceps development.

Less Stress on Wrists

The V-bar also reduces stress on your wrists compared to straight bars. The angled handles provide a more natural grip position that alleviates tension on your joints.

This means you can push heavier weights without discomfort, overloading your triceps.

Allows for Varied Grip Widths

The V-bar offers multiple grip width options, from narrow to wide. A narrower grip focuses on the inner triceps head, while a wider grip emphasizes the outer triceps.

By alternating between grip widths, you can ensure balanced and complete triceps stimulation.

Works All Triceps Heads

The shape and versatility of the V-bar enables you to perform exercises that work all three heads of your triceps: the long, lateral and medial heads.

For example, overhead triceps extensions emphasize the long head, while kickbacks primarily work the lateral head.

The close and wide grip options also allow you to shift focus between the inner and outer triceps heads.

By utilizing the benefits of the V-bar, you can craft a triceps workout that maximizes muscle activation and growth.

Include a mix of the different grip widths and exercises to develop your triceps fully. Your arms will gain size, shape and power from the complete stimulation of this versatile piece of equipment.

Perform V Bar Triceps Extensions Properly

To perform v bar triceps extensions properly and safely, you just need to follow these steps.

Set up the V Bar

Attach a V-shaped triceps bar to the top cable of a cable machine. Select a weight that fatigues your triceps in the target rep range. Start lighter and build up.

Stand With Knees Slightly Bent

 Stand facing the cable machine with knees slightly bent and abs engaged. Keep your upper arms stationary near your sides and only move from the elbows.

Grasp the V Bar

Grasp the v bar with an overhand grip, hands shoulder-width apart. Stand with arms extended overhead and v bar in front of your forehead. This is the starting position.

Lower the Bar Behind Your Head

 Keeping your upper arms stationary, slowly lower the v bar down and behind your head by extending your triceps until your forearms touch your biceps.

Pause, then slowly raise the bar back to the starting position by flexing your triceps to straighten your arms overhead.

Repeat for 8-12 Reps

Repeat for 8 to 12 reps. Make sure to keep tension on your triceps throughout the exercise. Do not lock out your elbows at the top or swing the weight.

Switch up Your Routine

For the best results, perform v bar triceps extensions 2 to 3 times a week, with rest days in between for maximum muscle recovery.

You can also switch between higher reps (8-12) for muscle endurance, and lower reps (6-8) with a heavier weight for maximum strength.

Keep your form strict and don’t cheat by swinging the weight. V bar triceps extensions, when performed properly, are one of the most effective exercises for building powerful triceps.

Be consistent and patient, increasing weight and decreasing reps over time as your triceps get stronger.


What is the tricep V bar used for?
It’s your triceps which make your arms look impressive and with this fine Triceps V Bar you can target these muscles in one smooth motion. Building strength and mass in your triceps is easier when you can isolate the muscles in your routines. The bar reduces stress on your forearms and wrists as you work out.

 Are V bar tricep extensions good?
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.

Which tricep head does V bar work?
The only issue with a V-Bar is that some people are built wider than others, meaning the slightly closer grip on some of these attachments may be too narrow. The V-bar is a great way to once again hit all 3 heads of your triceps.

How do you do the V bar tricep exercise?
Attach a V-Bar to a high pulley and grasp with an overhand grip. Stand tall with your core braced, palms facing down, and a ninety-degree angle at your elbows. Keep your upper arms stationary as you push the bar down with an exhale. Push until your elbows are fully extended and squeeze your triceps.

Which tricep head is stronger?
Results. At 0° shoulder elevation, the long head of the triceps brachii generates a significantly higher muscle force and muscle activation than the lateral and medial heads (p < 0.05).

Leave a comment