Back / Beginner / Compound (multi-joint)

V-Bar Lat Pulldown

A close, neutral-grip cable pulldown that builds the lats and elbow flexors.

At a glance

Primary

Lats

Secondary

Biceps, Upper back (rhomboids, mid/lower traps), Rear delts, Forearms & grip

Equipment

Cable station

Movement pattern

Vertical pull, Elbow flexion (curl)

Level

Beginner

Type

Back, Compound (multi-joint)

How to do it

1. Attach a V-bar to a high pulley and sit with your thighs secured under the pads.
2. Grasp the handles with a neutral grip, arms fully extended overhead.
3. Lean back slightly, pull the handle down to your upper chest, driving the elbows down and back.
4. Pause, then let the handle rise under control until your arms are straight.

Tips

• Keep the chest up and avoid swinging the torso.
• Initiate by pulling the shoulder blades down.

Common mistakes

• ✗ Pulling the bar behind the neck.

  Why it hurts: The shoulder is forced into extreme external rotation and the neck juts forward, straining both.

  ✓ Instead: Pull to the upper chest with the chest lifted slightly to meet the bar.

• ✗ Leaning far back and yanking with the body.

  Why it hurts: The lower back takes the load and the lats barely work.

  ✓ Instead: Lean back only slightly and pull the elbows down toward the back pockets.

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