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Lats · Intermediate

V Bar Lat Pulldown

Vertical pulling drill building back and arm strength through full control.

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Exercise overview

Training details

LatsUpper BackBiceps

Equipment

Lat Pulldown Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit at the lat-pulldown station, secure the thighs under the pads, and grip the V-bar with both hands.
  2. 02Lean back only slightly, lift the chest, and keep the shoulders drawn down away from the ears.
  3. 03Pull the handle toward the upper chest by driving the elbows down and back.
  4. 04Pause briefly without jerking the torso or letting the wrists collapse.
  5. 05Extend the arms slowly to a full overhead stretch while maintaining shoulder control, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLat PulldownRelated variationNeutral Grip Lat PulldownRelated variationClose Grip Lat PulldownRelated variationBand Heel-Seated Lat PulldownRelated variationAssisted Pull-Up MachineRelated variationReverse Grip Lat Pulldown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell RowComparable substituteSeated Cable RowComparable substituteDumbbell PulloverComparable substitute90 Degree Iso Chin UpComparable substituteChest-Supported Dumbbell RowComparable substituteClose-Grip Pull-Up

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