Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePull
  • Experience LevelBeginner
  • Secondary Muscles
    Biceps, Middle Back, Shoulders
Target Muscle Group


Lats Muscle Anatomy Diagram

V-Bar Pull Up Instructions

  1. To do the v-bar pull up you'll need a pull up bar and a v-bar. Place the v-bar over the top of the pull up bar and grip the bar with a neutral grip (palms facing each other).
  2. Lower your body until you're hanging off the v-bar. This is the starting position.
  3. To execute the exercise slowly pull yourself up as far as possible. You will need to move your head to the side to avoid hitting the bar.
  4. Pause, and then slowly lower yourself back to the starting position.
  5. Repeat for desired reps.

Exercise Tips:

  1. Use a full range of motion on every rep.
  2. Don't swing your body to assist you in getting up - this is cheating!
  3. Control your body throughout the movement - don't let your body drop quickly. 
  4. Weight can be added for extra intensity.
Posted on: Fri, 03/26/2021 - 12:58

I, like a lot of women probably, cannot do these. You didn't answer the last person that asked and haven't provided any alternative for us that cannot do pull-ups. So what can we do in place of these?

M&S Team Badge
Posted on: Mon, 03/29/2021 - 09:35

Hey Kristen - you can do v-bar lat pull downs.

Posted on: Tue, 04/15/2014 - 20:12

If I cant do these is there something else I can do to replace this that will be the same? or workout the same muscle?

Posted on: Thu, 12/13/2012 - 01:28

whats the advantages/disadvantages of this over regular pull ups?

Posted on: Fri, 11/24/2017 - 11:26

narrow arms usually taxes the wider back musculature while wider arm positions increases the thickness more medially does that help? also it is similar to narrow rowing activity but the difference is the activation of musculature is different with narrow rows, you could place a stool under a bar and eccentrically perform movement which will garner much more in strength gains. to possibly enable you to perform eccentrically if so desired. or do eccentrically with weighted vest. hmm? happy holidays!