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Back · Cable
V Bar Lat Pull Down
V Bar Lat Pull Down is a beginner compound strength exercise that works the lats (back), with the upper back, shoulders and biceps assisting. It needs a cable and a pull-up bar. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Upper Back · Rhomboids
- Shoulders · Deltoids
- Biceps · Biceps Brachii
How to do V Bar Lat Pull Down
- Sit at a lat pulldown machine with your feet flat on the floor and knees secured under the pads. Grasp the V-bar attached to the machine, arms fully extended above you, and hands shoulder-width apart.
- Pull the bar down towards your upper chest and bring your elbows downwards.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the V-bar to the starting position. Repeat for the desired repetitions.
Form tips
- Breathe steadily: exhale as you pull the bar down and inhale as you return to the starting position.
- Focus on using your back muscles to pull the bar, avoiding excessive use of your arms.
- Keep your wrists straight and avoid bending them during the pull to prevent strain.
V Bar Lat Pull Down alternatives
More lats exercises
V Bar Lat Pull Down FAQ
What muscles does V Bar Lat Pull Down work?
V Bar Lat Pull Down mainly works the lats in the back (Latissimus Dorsi and Teres Major). The upper back, shoulders and biceps work as secondary muscles.
What equipment do you need for V Bar Lat Pull Down?
You need a cable and a pull-up bar.
How many sets and reps of V Bar Lat Pull Down should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is V Bar Lat Pull Down good for beginners?
Yes. V Bar Lat Pull Down is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does V Bar Lat Pull Down burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to V Bar Lat Pull Down?
Other exercises for the lats include Band Pull Up, Suspension Trainer With Grips Pull-Up, Lying Pull Over With Resistance Band Cable and Archer Pull Up.
For developers
Use V Bar Lat Pull Down in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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