V-Bar Lat Pulldown

oec:v-bar-lat-pulldown

A seated vertical pulling exercise using a close neutral V-bar attachment to target the latissimus dorsi and upper back.

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Also called: V-Bar Pulldown, Close-Grip V-Bar Pulldown, Close-Grip Lat Pulldown, V-Handle Pulldown

How to do it

Attach a V-bar (close-grip triangle handle) to the high pulley of a lat pulldown station.
Adjust the thigh pads so your legs are securely anchored with feet flat on the floor.
Grasp the handles with a neutral grip and sit down, securing your thighs beneath the pads with arms fully extended overhead and chest lifted.

Initiate the pull by depressing and retracting your shoulder blades, leaning back slightly through the hips without hyperextending your lower back.
Drive your elbows down and back, pulling the V-bar toward your upper chest.
Pause briefly at the bottom while contracting your lats.
Slowly reverse the movement, extending your arms and allowing your shoulder blades to elevate to a full stretch at the top.

Exhale as you pull the handle down to your chest; inhale as you return the weight smoothly to the starting position.

Excessive torso swing and leaning too far back to heave the weight down.: Keep your torso relatively fixed with only a slight natural backward lean of about ten to fifteen degrees.
Cutting the range of motion short at the top.: Allow your arms to fully extend and shoulder blades to elevate for a deep stretch on the lats between repetitions.
Pulling primarily with the arms and rolling shoulders forward at the bottom.: Lead with scapular depression and focus on driving through the elbows rather than curling with the biceps.

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