Exercises Coverage check Guides Pricing Start free
Sign in

V-Bar Pulldown

V-Bar Pulldown trains 5 of the 18 muscle groups Full Coverage tracks: Lats 95%, Biceps 60%, Forearms 35%, Rear delts 25%, Mid-back / traps 20%.

Backbone movement Level: Beginner Cable machine Pull Easy on the lower backEasy on the shoulders

V-Bar Pulldown - Start position
Start position
V-Bar Pulldown - Finish position
Finish position

How to do it

  1. Clip a V-bar to the high pulley and secure your thighs under the pad.
  2. Take a neutral grip, palms facing each other.
  3. Sit tall, lean back a few degrees.
  4. Pull the V down to your upper chest and squeeze your shoulder blades together.
  5. Return slowly to a full stretch. The neutral grip is the easiest on the shoulders of the three pulldowns.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Lat Pulldown, it loads Lats 5 points lower, Rear delts 5 points lower, Biceps 5 points higher. Compared with the Cable Bent-Over Row, it loads Mid-back / traps 75 points lower, Lats 50 points higher, Lower back / erectors 30 points lower.

Other ways to train this

Other exercises for the Lats

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

Know what your whole week misses, not just one exercise

These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.

Check my coverage