Back · Cable machine

Cable Lateral Pulldown with V-Bar

The cable lateral pulldown with a V-bar is a compound vertical pulling exercise that heavily targets the latissimus dorsi, rhomboids, and middle trapezius. It suits lifters of all experience levels and fits well as a primary pulling movement or following heavy barbell rows.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Men

How to do it

Sit at a lat pulldown station and attach a V-bar to the high pulley.
Grasp the V-bar with your hands close together, palms facing each other.
Sit down and position your thighs under the thigh pads for stability.
Lean back slightly, keeping your back straight and chest up.
Inhale and brace your core. As you exhale, pull the bar down towards your chest, leading with your elbows.
Focus on squeezing your shoulder blades together and using your lat muscles to perform the pulldown.
Pull the bar down until it is approximately at chest level.
Slowly return the bar to the starting position, extending your arms fully and controlling the movement.

Common mistakes

Leaning excessively back turns the vertical pull into a horizontal row, shifting stress from the lats to the lower back.
Using momentum and jerking your torso reduces tension on the target muscles and strains the shoulder joints.
Pulling primarily with your biceps instead of initiating with the shoulder blades prevents optimal back activation.
Cutting the range of motion short at the top deprives the lats of a full, loaded stretch.

Tips

Drive your elbows straight down toward your hips and squeeze your shoulder blades together at the bottom.
Lock your thighs securely under the support pads so your hips remain grounded throughout the set.
Control the upward phase over two to three seconds to fully stretch the lats before the next pull.

Sets and reps

For muscle growth, perform 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest between sets. For muscular endurance, aim for 3 sets of 15 to 20 reps with 45 to 60 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does the V-bar pulldown differ from a standard wide-grip pulldown?

The close neutral grip is gentler on the shoulders and allows for a deeper stretch and longer range of motion, placing greater emphasis on the lower lat fibers.

Can this exercise be replaced at home without a cable machine?

You can replace it with neutral-grip pull-ups or overhead resistance band pulldowns to replicate the vertical pulling mechanic.

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