V-bar Lat Pulldown

Exercise / Back / Wing

V-bar Lat Pulldown

The V-Bar Lat Pulldown is typically performed using a cable machine with a V-shaped handle attachment attached to a high pulley. It primarily targets the muscles of the upper back, particularly the latissimus dorsi (lats), which are the large muscles that give your back its V-shaped appearance.

How to do:

V-bar Lat Pulldown

  1. Grasp the V-Bar handle with a neutral grip (palms facing each other).
  2. Inhale and engage your lats by squeezing your shoulder blades together.
  3. Exhale as you pull the V-Bar handle down toward your upper chest, keeping your elbows close to your body.
  4. Focus on using your back muscles to perform the movement, rather than relying on your biceps.
  5. Squeeze your lats at the bottom of the movement for a brief pause to maximize the contraction.
  6. Inhale as you slowly and controlledly release the V-Bar handle back up to the starting position, allowing your arms to fully extend without locking your elbows.


  • Use a weight that allows you to maintain proper form and control throughout the exercise.
  • Avoid using excessive momentum or swinging your body to pull the weight down.
  • Keep your core engaged to stabilize your body.

V-bar Lat Pulldown Benefits

  1. Strengthening the Lats: The primary benefit of the V-Bar Lat Pulldown is its ability to target and strengthen the latissimus dorsi muscles, which are responsible for the V-shape in your back. Developing strong lats can improve your posture, increase shoulder stability, and enhance your overall upper body strength.
  2. Muscle Definition: Regularly incorporating this exercise into your workout routine can help you achieve a more defined and sculpted back, creating the appearance of a wider upper body.
  3. Variation: While primarily targeting the lats, this exercise also engages other upper back muscles, including the rhomboids and trapezius. It provides a well-rounded upper back workout.
  4. Improved Posture: Strengthening your upper back can lead to improved posture and reduced risk of developing rounded shoulders or a hunched back.

V-bar Lat Pulldown – Muscles Worked

Target - Latissimus Dorsi
Synergists - Levator Scapulae
Synergists - Infraspinatus
Synergists - Teres Minor
Synergists - Posterior Deltoid
Synergists - Trapezius
Synergists - Teres Major
Synergists - Rhomboids
Synergists - Brachioradialis
Synergists - Brachialis
SEATED ROW MACHINE muscle worked