Breathing
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
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The V-Bar Pulldown primarily works the lats, with the biceps, middle back and shoulders supporting the movement. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
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.
Technique guidance
Exhale as you pull down or lift your body and inhale during the controlled return. Keep breathing instead of hanging on a prolonged breath hold.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing V-Bar Pulldown sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Lats is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the lats using something else.
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