V-bar Lat Pulldown

Overview

How to do it

1. 1

   Take hold of the V-Bar handle with a neutral grip, so your palms face each other.

2. 2

   Breathe in and activate your lats by drawing your shoulder blades together.

3. 3

   Breathe out as you pull the V-Bar handle down to your upper chest, and keep your elbows tucked close to your sides.

4. 4

   Drive the movement with your back muscles instead of depending on your biceps.

5. 5

   At the bottom, contract your lats briefly to intensify the squeeze.

6. 6

   Breathe in as you return the V-Bar handle upward in a slow, controlled path, and let your arms straighten fully without locking your elbows.

7. 7

   Choose a load that lets you keep solid form and control for the entire exercise.

8. 8

   Do not use momentum or swing your torso to move the weight down.

9. 9

   Maintain an engaged core to keep your body stable.

Muscles worked

Target

Latissimus Dorsi

Synergists

Levator Scapulae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis