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Cable Lateral Pulldown with V-Bar
A close neutral-grip pulldown with a V-bar that keeps the elbows in front of the body, loading the lower lats through a strong, shoulder-friendly line of pull.
BackCableVertical pull
GoLightWeight mediacable-lateral-pulldown-with-v-bar
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
BicepsLower trapeziusRhomboidsTeres major
Equipment
Cable
Pattern
Vertical pull
Setup
- 01Attach a V-bar (close parallel-grip handle) to the high pulley.
- 02Secure the thighs under the pad and grip both handles palms facing each other.
- 03Sit tall with the arms extended and the cable taut.
- 04Set a slight backward lean and lift the chest.
Execution
- 01Pull the V-bar down toward the top of the chest by driving the elbows down.
- 02Keep the elbows tracking in front of the ribs, not flaring out.
- 03Touch the handle near the upper chest and squeeze the lats.
- 04Extend the arms fully back overhead under control.
Checkpoints
- -Palms stay facing each other with wrists neutral.
- -Elbows point down and slightly forward at the bottom.
- -Chest stays tall as the handle arrives, no crunching forward.
- -Full stretch with straight arms at the top.
Common mistakes
- -Leaning far back and turning the pulldown into a row.
- -Pulling the handle to the stomach with a collapsed chest.
- -Bouncing out of the top stretch position.
- -Overgripping so the forearms fatigue before the lats.
Programming notes
- -Use 3 to 4 sets of 8 to 12 reps; the neutral grip is usually the strongest pulldown grip, so load it accordingly.
- -A good main vertical pull for lifters with cranky shoulders or elbows on wide pronated grips.
- -Builds directly toward neutral-grip pull-ups.
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