V-Bar Pullup
V-Bar Pullup is a strength - narrow neutral-grip hanging 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 hanging pull
Exercise technique
- Secure
Place the V attachment securely at the bar center so it cannot slip or rotate.
- Grip
Hold the downward-facing handles with neutral palms.
- Hang
Lift your feet and center your body.
- Pull
Drive elbows down and bring your chest toward the attachment.
- Head clearance
Use a small controlled backward angle to prevent the bar hitting your head.
- Pause
Pause near the top without excessively extending the neck.
- Lower
Slowly extend arms and descend without swinging.
Key technique points
- Prefer a fixed neutral-grip station when available.
- Check the attachment can safely support the load.
- Do not hit your head on the bar.
- Keep legs quiet.
- Close your grip fully.
- Control shoulder loading at the bottom.
Common mistakes
Hanging a loose attachment
Do not support bodyweight on a V-handle that can slide sideways.
Throwing the head back
Do not force the neck to create bar clearance.
Kipping
Do not shake the narrow hanging setup through swinging.
Forcing chest contact
Do not pull shoulders excessively back to reach the attachment.
Dropping on descent
Do not enter the bottom hang without braking.
Moving the loaded attachment
Do not shift the connection while it still supports hanging weight.
Frequently asked questions
V-Bar Pullup: why is “Hanging a loose attachment” a mistake?
Do not support bodyweight on a V-handle that can slide sideways.
V-Bar Pullup: why is “Throwing the head back” a mistake?
Do not force the neck to create bar clearance.
V-Bar Pullup: why is “Kipping” a mistake?
Do not shake the narrow hanging setup through swinging.
V-Bar Pullup: why is “Forcing chest contact” a mistake?
Do not pull shoulders excessively back to reach the attachment.
V-Bar Pullup: why is “Dropping on descent” a mistake?
Do not enter the bottom hang without braking.
V-Bar Pullup: why is “Moving the loaded attachment” a mistake?
Do not shift the connection while it still supports hanging weight.
What should I focus on when doing V-Bar Pullup?
Prefer a fixed neutral-grip station when available. Check the attachment can safely support the load. Do not hit your head on the bar. Keep legs quiet. Close your grip fully. Control shoulder loading at the bottom.
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.