Exercise guide
Cable Standing Tate Press with V-Bar
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Cable Standing Tate Press is a unique triceps isolation movement that emphasizes the lateral and medial heads by using a horizontal pressing plane with flared elbows. It is highly effective for building triceps thickness and improving lockout strength without the stability requirements of dumbbells.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to chest height and attach a V-bar handle.
- Stand facing the machine with feet shoulder-width apart and a slight bend in the knees for stability.
- Grasp the V-bar with an overhand grip and pull it toward your upper chest.
- Position your elbows high and flared out to the sides so your upper arms are nearly parallel to the floor.
How to do it
- Exhale as you press the bar straight forward away from your chest by fully extending your elbows.
- Keep your upper arms stationary and parallel to the floor; only your forearms should move.
- Inhale as you slowly return the bar toward your chest, maintaining the flared elbow position.
- Follow a controlled tempo, such as 2 seconds to extend and 2 seconds to return, focusing on the squeeze at the end.
Form checklist
- Keep elbows flared out wide throughout the entire set.
- Maintain a braced core and neutral spine to prevent leaning into the movement.
- Ensure the wrists remain stiff and do not bend during the press.
- Keep the shoulders retracted and depressed to avoid shrugging.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pushing the ends of the V-bar away from each other at the point of full extension.
- Keep the cable line of pull directly in line with your forearms to maximize tension on the triceps lateral head.
Make it harder
- Add a 2-second isometric hold at the point of full extension to increase time under tension.
- Slow down the eccentric (return) phase to 4 seconds to emphasize muscle fiber breakdown.
Frequently asked
- What muscles does the cable standing tate press with v-bar work?
- The cable standing tate press with v-bar primarily targets the triceps, and also works the biceps, deltoids, and forearms as secondary muscles.
- What equipment do you need for the cable standing tate press with v-bar?
- The cable standing tate press with v-bar uses cable.
- Is the cable standing tate press with v-bar good for beginners?
- The cable standing tate press with v-bar is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.