V-bar Lat Pulldown

How to do it

Sit at a cable machine with a V-bar attachment. Grip the handles and pull the bar down towards your chest while squeezing your shoulder blades together. Return slowly.

1. 1Feel your lats contracting as you draw the V-bar toward your chest
2. 2Keep your shoulder blades depressed and squeezed together at the bottom
3. 3Use a controlled eccentric to feel a stretch in your back on the way up

Common mistakes

• ×Avoid leaning too far back or using momentum to yank the bar down
• ×Don't let your shoulders shrug up toward your ears; keep them down
• ×Avoid pulling with your biceps alone; initiate with your back muscles

Muscles worked

The v-bar lat pulldown mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.

• LatsPrimary
• BicepsPrimary
• ForearmsSupport
• Lower TrapsSupport
• Mid TrapsSupport
• Upper AbsSupport
• Rear DeltsSupport