V-Bar PulldownMuscles Worked
The V-bar pulldown mainly works your lats, with the biceps, upper back and rear delts assisting as you pull. The close neutral grip, palms facing each other, puts your arms in a strong position and lets your elbows drive straight down past your ribs.
PrimaryLats
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound
- Force
- Pull
How to do it
- Attach a V-bar handle to the high pulley and set the knee pad so your thighs fit snugly underneath.
- Grab the handles with your palms facing each other and sit down with your arms straight, chest up and a slight lean back.
- Pull the handle toward your upper chest by driving your elbows down along your sides.
- Squeeze your shoulder blades down and together as the handle reaches your chest.
- Let the handle rise slowly until your arms are straight and your lats are fully stretched, then repeat.
Form tips
- Keep your chest up and meet the handle with it instead of ducking your head forward.
- Hold your lean steady, because swinging back and forth to move the stack takes the work off your lats.
Why it made the list
No. 7 of 12
Best Lat Exercises
V-bar attachment allows neutral grip pulling with heavier loads. Hits the lower lats and mid-back together.
More lat exercises
See it on your own body map
Log your V-Bar Pulldown sets in KasMaker and watch your lats, biceps, upper back, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
