V-Bar PullupMuscles Worked
The V-bar pull-up mainly works your lats, with the biceps, upper back and rear delts helping you pull your chest up to the handle. Draping a V-bar over a straight bar gives you a close neutral grip, and you lean back slightly so your head clears the bar.
PrimaryLats
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Hang a V-bar handle over the center of a pull-up bar so the grips point down on either side, and check that it sits securely.
- Take one grip in each hand, palms facing each other, and hang with your arms straight.
- Lift your chest and lean back slightly, then pull yourself up by driving your elbows down toward your hips.
- Keep your head tilted back a little as you rise so you clear the bar, and pull until your upper chest nearly reaches the handles.
- Lower yourself slowly back to a full hang, then repeat.
Form tips
- Check that the V-bar is centered before every set, since an off-center handle can tip as you pull.
- Keep your legs still and avoid kipping, because the close grip works best with slow, strict reps.
Why it made the list
No. 9 of 12
Best Lat Exercises
Bodyweight pulling with a close neutral grip. Hits lats and mid-back. More challenging than standard pulldowns.
More lat exercises
See it on your own body map
Log your V-Bar Pullup 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.
