Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Biceps, Shoulders, Upper Back
Target Muscle Group


Lats Muscle Anatomy Diagram

V-Bar Pull Down Overview

The V-bar lat pull down is a variation of the lat pull down and an exercise commonly used to target the muscles of the back.

Commonly mistaken for a close grip pull down, the V-bar pull down does utilize a closer grip than the traditional lat pull down. However, the main difference between the two is the neutral hand placement used during the V-bar pull down.

This neutral hand placement can aid in alleviating stress placed on the shoulder during the vertical pulling movement pattern.

V-Bar Pull Down Instructions

  1. Attach a V-bar to the lat pulldown machine and assume a seated position.
  2. Grasp the handle with a neutral grip and initiate the movement by depressing the shoulder blades and then flexing the elbow while extending the shoulder.
  3. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control.
  4. Repeat for the desired number of repetitions.

V-Bar Pull Down Tips

  1. Keep some tone through your abdominals as you pull the bar into your body to ensure you don’t arch excessively through the spine.
  2. Don’t allow momentum to dictate the movement, control the dumbbells throughout the entirety of each rep.
  3. If you feel your biceps being overused and your back remaining under active, consider utilizing a false grip (i.e. don’t wrap the thumb around the dumbbell).
  4. Don’t allow the head to jut forward as you pull.
  5. Similarly, ensure the shoulder blade moves on the rib cage. Don’t lock the shoulder blade down and just move through the glenohumeral joint.