GymPlan AI
Exercises › Back › V-Bar Pulldown

V-Bar Pulldown

V-Bar Pulldown is an intermediate compound cable exercise that mainly works your lats, with help from your biceps, upper back and shoulders.

💪 Lats🏋️ Cable📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
V-Bar Pulldown: starting position
Starting position
V-Bar Pulldown: end position
End position

How to do the v-bar pulldown

  1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  2. 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.
  3. 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.
  4. 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.
  5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  6. Repeat for the prescribed number of repetitions.

Muscles worked

Primary: LatsSecondary: BicepsSecondary: Upper backSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your v-bar pulldown with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

V-Bar Pulldown alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the v-bar pulldown work?

It mainly works your lats; your biceps, upper back and shoulders assist.

How many sets and reps of v-bar pulldown should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the v-bar pulldown good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →