Primary Muscles
Lats
Equipment
cable
Level
intermediate
Force
pull
Secondary Muscles
Biceps
Middle Back
Shoulders
Form Diagram
Start and end positions for V-Bar Pulldown
Step-by-Step Instructions
- 1Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- 2Adjust 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.
- 3Grab 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.
- 4Using 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.
- 5After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
- 6Repeat for the prescribed number of repetitions.
Safety note: This exercise information is for educational purposes only. Always warm up properly, use appropriate weight for your fitness level, and consult a qualified trainer or healthcare provider if you have any injuries or medical conditions.
Related Exercises
Track this exercise
Log sets, reps, and weight for V-Bar Pulldown. Track progress over time with a free account.