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V-Bar Pullup

A beginner strength exercise for the lats, done with just your bodyweight.

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

How to do the V-Bar Pullup

  1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  5. 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 Pullup

Questions

What muscles does the V-Bar Pullup work?

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

Is the V-Bar Pullup good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

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

Good alternatives that train the lats: Chin-Up, Pullups, Wide-Grip Rear Pull-Up or Band Assisted Pull-Up.

How many sets and reps of the V-Bar Pullup 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).