Start free

V-Bar Pulldown

A intermediate strength exercise for the lats, done with a cable.

V-Bar Pulldown: starting positionV-Bar Pulldown: finishing position
Main muscles
Lats
Also works
Biceps, Upper back and Shoulders
Equipment
Cable
Level
Intermediate
Type
Compound
Movement
Pull

How to do the V-Bar Pulldown

  1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  2. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  3. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  4. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  6. Repeat for the prescribed number of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the V-Bar Pulldown

Questions

What muscles does the V-Bar Pulldown work?

Mainly the lats, with the biceps, upper back and shoulders helping.

Is the V-Bar Pulldown good for beginners?

It's rated intermediate. Beginners can build up to it with Close-Grip Front Lat Pulldown first.

What can I do instead of the V-Bar Pulldown?

Good alternatives that train the lats: Elevated Cable Rows, Full Range-Of-Motion Lat Pulldown, Wide-Grip Pulldown Behind The Neck or Close-Grip Front Lat Pulldown.

How many sets and reps of the V-Bar Pulldown should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).