LiftSetsLiftSets / Exercises / V-Bar Pulldown
V-Bar Pulldown
Works the lats. Helped by the biceps, middle back, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latsbicepsmiddle backshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | intermediate |
What to think about
- Chest up, slight lean back.
- Pull the elbows down to your sides, bar to the top of the chest.
- Let the arms go long at the top for a full stretch.
How to do it
- Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- 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.
- 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.
- 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.
- After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Other exercises for the lats
- Band Assisted Pull-Up
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-Of-Motion Lat Pulldown
- Leverage Iso Row
- Pullups
- Rope Straight-Arm Pulldown
Track it in LiftSets
Log v-bar pulldown with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store