Lat Pulldown (Cable: V-Bar)

Use the V-handle attachment. Pull down to your chest. The neutral grip allows you to pull heavy weight comfortably.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cablev bar

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the cable machine to your height, ensuring the V-bar is at the right level for your reach.
- Sit down on the bench with your feet flat on the ground, and adjust the knee pad to secure your legs.
Step 2Grab the V-Bar
- Reach up and grasp the V-bar with both hands, using a neutral grip (palms facing each other).
- Make sure your hands are positioned shoulder-width apart on the bar.
Step 3Position Your Body
- Sit up straight with your back against the bench, keeping your chest up and shoulders back.
- Engage your core to maintain stability throughout the exercise.
Step 4Pull the Bar Down
- Begin the movement by pulling the V-bar down towards your chest, bending your elbows and keeping them close to your body.
- Focus on squeezing your shoulder blades together as you pull the bar down.
Step 5Control the Release
- Slowly allow the V-bar to return to the starting position, fully extending your arms while maintaining control.
- Ensure that you do not let the weight stack touch down completely to keep tension on your muscles.
Step 6Repeat
- Continue to perform the pull-down and release for the desired number of repetitions, maintaining proper form throughout.
Step 7Finish the Exercise
- After completing your reps, carefully release the V-bar and stand up from the bench.
- Ensure you maintain good posture as you step away from the machine.