LiftSetsLiftSets / Exercises / V-Bar Pullup
V-Bar Pullup
Works the lats. Helped by the biceps, middle back and 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 | Body only |
|---|---|
| Level | Beginner |
What to think about
- Start from a dead hang.
- Drive the elbows down and back.
- Chest to the bar, control the lowering.
How to do it
- 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.
- 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.
- 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.
- After a second hold on the contracted position, slowly lower your body 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 Pullup 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