Back
The main muscle group listed for this exercise.
Exercise guide
V-Bar Pulldown
V-Bar Pulldown is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
Cable
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Back
V-Bar Pulldown also involves arms, shoulders.
Strength
Movement pattern: pull. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do V-Bar Pulldown
- Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- 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.
- 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.
- 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.
- After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Full Range-Of-Motion Lat Pulldown
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View exerciseWide-Grip Pulldown Behind The Neck
Wide-Grip Pulldown Behind The Neck is an intermediate-level back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseClose-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms and shoulders.
View exerciseOne Arm Lat Pulldown
One Arm Lat Pulldown is a beginner-friendly back exercise performed with a cable station. It also involves the arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about V-Bar Pulldown.
What muscles does V-Bar Pulldown work?
V-Bar Pulldown primarily trains the back and also involves the arms and shoulders.
Is V-Bar Pulldown beginner-friendly?
It is listed as intermediate.
What equipment do I need for V-Bar Pulldown?
This variation uses a cable station.
Track this exercise for free in Logbook.
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