V-Bar Pulldown
A cable back exercise using a V shaped handle and a neutral grip to pull the bar down toward your chest. The angled grip can feel more comfortable on the shoulders than a straight bar.
How to do the v-bar pulldown
- Sit at a pulldown station with a V bar attached to the top pulley and your knees secured under the pads.
- Grasp the V bar with your palms facing each other and lean back slightly, chest up.
- Pull the bar down toward your upper chest by driving your elbows down and back.
- Squeeze your shoulder blades together once the bar reaches your chest.
- Pause briefly at the bottom of the movement.
- Let the bar rise back up slowly under control to the starting position, then repeat.
Original library instructions (6 steps)
- 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.
Common mistakes
- Leaning back too far to use body weight instead of your back muscles to pull the bar down.
- Letting the bar rise too fast between reps; control the weight back up instead of letting it snap.
- Pulling with the arms alone instead of driving with the elbows and squeezing the shoulder blades.
- Rocking your torso back and forth throughout the set instead of keeping it fairly stable.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Focus on driving your elbows down rather than just pulling your hands toward your chest.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the V bar pulldown good for beginners?
Yes. The neutral grip is often more comfortable than a wide bar, which makes it a good option for beginners still building back strength.
What muscles does the V bar pulldown work?
It mainly targets the back, with the biceps and shoulders assisting as you pull the bar down toward your chest.
