V-Bar Pulldown
V-Bar Pulldown is a strength - narrow neutral-grip vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Biceps brachii, Rhomboids and middle trapezius, Deltoid
- Exercise type
- Strength - narrow neutral-grip vertical pull
Exercise technique
- Attachment
Fit the V-handle to the high pulley.
- Pad
Set thigh support to prevent you from rising.
- Grip
Hold both handles with palms facing each other.
- Posture
Raise your chest slightly and choose a small backward lean.
- Pull
Drive elbows down to bring the V-handle near the upper chest.
- Pause
Squeeze briefly at the bottom without bending wrists.
- Return
Slowly extend arms and control the upward shoulder lengthening.
Key technique points
- Do not hit the chin with the handle.
- Keep elbows beside the body.
- Maintain torso angle.
- Preserve neutral palm direction.
- Stay under the thigh pad.
- Exhale on the pull.
Common mistakes
Leaning back
Do not bring the torso toward horizontal to lower the narrow handle.
Bending the wrists
Do not curl the hands inward to bring the attachment to your chest.
Driving elbows too far back
Do not force an endpoint that pushes the front shoulder forward.
Reaching the head
Do not put your neck into the attachment path.
Locking the shoulders
Do not completely prevent natural upward lengthening on return.
Crashing the weights
Do not unload the plates uncontrollably on return.
Frequently asked questions
V-Bar Pulldown: why is “Leaning back” a mistake?
Do not bring the torso toward horizontal to lower the narrow handle.
V-Bar Pulldown: why is “Bending the wrists” a mistake?
Do not curl the hands inward to bring the attachment to your chest.
V-Bar Pulldown: why is “Driving elbows too far back” a mistake?
Do not force an endpoint that pushes the front shoulder forward.
V-Bar Pulldown: why is “Reaching the head” a mistake?
Do not put your neck into the attachment path.
V-Bar Pulldown: why is “Locking the shoulders” a mistake?
Do not completely prevent natural upward lengthening on return.
V-Bar Pulldown: why is “Crashing the weights” a mistake?
Do not unload the plates uncontrollably on return.
What should I focus on when doing V-Bar Pulldown?
Do not hit the chin with the handle. Keep elbows beside the body. Maintain torso angle. Preserve neutral palm direction. Stay under the thigh pad. Exhale on the pull.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.