V-Bar Pullup
A bodyweight pull up variation using a V shaped handle for a neutral grip. It can feel more comfortable on the shoulders than a standard wide grip pull up.
- Primary musclesBack
- Secondary musclesBiceps, Shoulders
- EquipmentBodyweight
- LevelBeginner · compound
How to do the v-bar pullup
- Hang from a pull up bar holding a V bar attachment with both hands in a neutral grip.
- Set your shoulders back slightly and brace your core before you begin pulling.
- Pull your torso up by driving your elbows down and back, leaning your head back slightly to clear the bar.
- Continue until your chest nearly touches the V bar.
- Pause briefly at the top, squeezing your back muscles.
- Lower yourself back down slowly to a full hang, then repeat.
Original library instructions (5 steps)
- Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
- Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
- Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
- After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Common mistakes
- Kipping or swinging the body to gain height; keep the movement controlled and strict.
- Only lowering partway before pulling again; a full stretch at the bottom trains the back through more range.
- Letting the shoulders shrug up at the bottom of the hang; keep them set and engaged.
- Rushing the descent; lower yourself with the same control you use to pull up.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 3 to 6 reps, 2 to 3 minutes rest |
| Muscle | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Endurance | 2 to 3 sets of 10 to 15 reps, 60 to 90 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a resistance band for assistance if a full rep is still out of reach right now.
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 pullup good for beginners?
It can still be challenging for beginners without much pulling strength, though the neutral grip is often easier on the shoulders than a wide grip pull up.
What muscles does the V bar pullup work?
It mainly targets the back, with the biceps and shoulders assisting as you pull your body up toward the handle.
