VARIATIONS
- Wide Grip Lat PulldownPronatedUprightWideLats · Back · Cable Machine · Lat Pulldown Machine
- Neutral Grip Lat PulldownD-handleFacing the anchorLats · Back · Cable Machine · Lat Pulldown Machine
- Parallel Grip Cable PulldownLats · Traps · Cable Machine · Lat Pulldown Machine
- One Arm Cable Lat PulldownD-handleOneUprightLats · Back · Cable Machine · Lat Pulldown Machine
- Incline Close-Grip Cable PulldownLat barCloseLying face downLats · Back · Cable Machine · Incline Bench
- Barbell PulloverLats · Traps · Barbell · Bench
Cable V-Bar Pulldown
Neutral V-bar grip pulls down to upper chest.
This compound pull targets the latissimus dorsi while engaging the biceps and rhomboids to build upper back width and thickness. The neutral grip allows for a deep stretch and strong contraction at the bottom of the movement.
HOW TO DO IT
- Sit on the machine and secure your thighs under the knee pads.
- Grasp the V-bar with a neutral grip, palms facing each other.
- Lean your torso back slightly and puff your chest out.
- Pull the bar down to your upper chest while squeezing shoulder blades.
- Hold the contraction briefly at the bottom of the movement.
- Slowly return the bar to the start while fully extending your arms.
COMMON MISTAKES
- Leaning back too far and using momentum to swing the weight.
- Pulling the bar behind the neck instead of to the chest.
- Shrugging shoulders up toward ears during the descent.
- Cutting the range of motion short by not fully extending arms.
TIPS
- Drive your elbows down and back rather than pulling with your hands.
- Keep your chest proud throughout the entire range of motion.
- Initiate the pull by depressing your shoulder blades before bending elbows.
SAFETY
- Avoid pulling the bar behind your neck to prevent shoulder impingement.
DETAILS
- Muscles
- LatsBack
- Equipment
- Cable MachineLat Pulldown Machine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Lat pulldown
- Handle
- V-bar
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Body support
- Hips on a pad
- Pulley height
- High
SIMILAR EXERCISES
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Ratings
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