V-Bar Pulldown

Lats

V-Bar Pulldown

LevelIntermediate EquipmentCable MechanicCompound ForcePull

A lat pulldown with a V-shaped handle and a neutral grip that targets the lats and middle back.

Strength

Primary musclesLats

Secondary musclesBiceps Middle Back Shoulders

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked13 %

Effort during a set6.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Attach a V-bar to the high pulley and sit with your thighs secured under the pads.
2Grip the handle with your palms facing each other and lean back slightly.

How to perform

1Pull the handle toward your upper chest by driving your elbows down and back.
2Squeeze your shoulder blades together at the bottom.
3Pause, then slowly let the bar rise back to full arm extension.
4Keep your chest up the whole time.