Cable Lateral Pulldown with V-bar
Master the Cable Lateral Pulldown with V-bar to sculpt a wide, strong back. This compound exercise effectively targets your lats, improving upper body
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Lateral Pulldown with V-bar
Cable Rear Pulldown
Back · Latissimus Dorsi · Cable
Cable one arm lat pulldown
Back · Latissimus Dorsi · Cable
Cable Lateral Pulldown (with rope attachment)
Back · Latissimus Dorsi · Cable
Cable Bar Lateral Pulldown
Back · Latissimus Dorsi · Cable
Description
An exercise that targets the upper back muscles by pulling a cable attached to a weighted system.
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How to do Cable Lateral Pulldown with V-bar
- 01Setup
Adjust the knee pads to firmly secure your lower body and select an appropriate weight on the cable stack.
- 02Setup
Sit down and grip the V-bar with a neutral grip (palms facing each other), hands slightly narrower than shoulder-width apart.
- 03
Lean back slightly (about 10-15 degrees from vertical), engage your core, and initiate the pull by depressing your scapulae (pulling shoulder blades down).
- 04
Pull the V-bar down towards your upper chest, squeezing your shoulder blades together and driving your elbows down and back towards your hips.
- 05
Hold briefly at the bottom of the movement, feeling a strong contraction in your latissimus dorsi.
- 06
Control the ascent, allowing the bar to return slowly to the starting position as your arms extend, feeling a stretch in your lats without letting your shoulders shrug up.
Tips
- Focus on initiating the pull with your lats, imagining your elbows driving down towards your hips, rather than just pulling with your biceps.
- Actively depress your shoulder blades (pull them down) at the very start of each repetition to better engage your lats and protect your shoulders.
- Emphasize the eccentric (raising) phase by slowly resisting the weight as the bar ascends, which maximizes muscle activation and growth.
- Maintain a consistent, slight backward lean (around 10-15 degrees) throughout the movement to optimize the line of pull for your lats and prevent your chest from obstructing the bar path.
Common mistakes
- Using too much momentum: Avoid swinging your body to pull the weight down; instead, reduce the weight and focus on a controlled, deliberate pull from your lats.
- Not fully extending at the top: Ensure you allow your arms to extend almost fully at the top to achieve a complete stretch in the lats, but avoid shrugging your shoulders up towards your ears.
- Pulling with biceps instead of lats: To ensure lats are the primary movers, think about pulling with your elbows and squeezing your shoulder blades together, rather than just bending your arms.
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Get Ellim — FreeQuestions
What muscles does Cable Lateral Pulldown with V-bar work?
Cable Lateral Pulldown with V-bar primarily targets Latissimus Dorsi. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Cable Lateral Pulldown with V-bar good for beginners?
Cable Lateral Pulldown with V-bar is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Lateral Pulldown with V-bar?
You need Cable to perform Cable Lateral Pulldown with V-bar. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Lateral Pulldown with V-bar?
Focus on initiating the pull with your lats, imagining your elbows driving down towards your hips, rather than just pulling with your biceps. Actively depress your shoulder blades (pull them down) at the very start of each repetition to better engage your lats and protect your shoulders. Emphasize the eccentric (raising) phase by slowly resisting the weight as the bar ascends, which maximizes muscle activation and growth. Maintain a consistent, slight backward lean (around 10-15 degrees) throughout the movement to optimize the line of pull for your lats and prevent your chest from obstructing the bar path.
What are common mistakes when doing Cable Lateral Pulldown with V-bar?
Using too much momentum: Avoid swinging your body to pull the weight down; instead, reduce the weight and focus on a controlled, deliberate pull from your lats. Not fully extending at the top: Ensure you allow your arms to extend almost fully at the top to achieve a complete stretch in the lats, but avoid shrugging your shoulders up towards your ears. Pulling with biceps instead of lats: To ensure lats are the primary movers, think about pulling with your elbows and squeezing your shoulder blades together, rather than just bending your arms.
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Assisted Standing Triceps Dip
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Dumbbell Complex Push-up Row Clean and Press
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Free · iPhone only · Available on the App Store