V-Bar Pulldown
How to do the V-Bar Pulldown with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back, Shoulders
Cable
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.
Log it, see it on your body.
Every V-Bar Pulldown set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
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