Cable Lateral Pulldown With V-Bar

Muscles worked

Setup

1. Attach a V-bar (close-grip handle) to the high pulley of a lat pulldown machine.
2. Adjust the thigh pads so your legs are firmly locked in place with feet flat on the floor.
3. Grasp the V-bar with a neutral grip (palms facing each other) and sit down, allowing the weight to pull your arms fully upward.
4. Lean back slightly (about 10-15 degrees) and lift your chest toward the bar.

How to do it

1. Exhale and pull the handle down toward your upper chest by driving your elbows down and back toward your sides.
2. Squeeze your shoulder blades together at the bottom of the movement for a one-second pause.
3. Inhale and slowly return the handle to the starting position, maintaining control as your arms fully extend.
4. Maintain a steady tempo, typically 2 seconds for the descent and 2-3 seconds for the ascent.

Form checklist

• Keep your chest up and shoulders pinned down throughout the entire movement.
• Avoid using momentum or swinging your torso back and forth to move the weight.
• Focus on pulling with your elbows rather than pulling with your hands and forearms.
• Ensure your shoulders don't shrug up toward your ears at the top of the rep.

Pro tips

• Think about 'tucking your elbows into your back pockets' to maximize lat contraction and minimize bicep dominance.
• Focus on the deep stretch at the top of the movement to fully engage the lats before the next repetition.

Make it harder

• Implement a 3-second slow eccentric (lowering) phase to increase time under tension.
• Add a 2-second isometric hold at the bottom of each rep to intensify the peak contraction.

Frequently asked

What muscles does the cable lateral pulldown with v-bar work?

The cable lateral pulldown with v-bar primarily targets the lats and trapezius, and also works the abs, biceps, deltoids, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the cable lateral pulldown with v-bar?

The cable lateral pulldown with v-bar uses cable.

Is the cable lateral pulldown with v-bar good for beginners?

Yes. The cable lateral pulldown with v-bar is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius