cable lateral pulldown with v-bar: technique and muscles worked

Animated demonstration of cable lateral pulldown with v-bar

How to do this exercise

Step:1 Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
Step:2 Adjust the knee pad so that your thighs are secured under it.
Step:3 Keep your back straight and lean back slightly.
Step:4 Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
Step:5 Squeeze your back muscles at the bottom of the movement.
Step:6 Slowly return the v-bar to the starting position and repeat for the desired number of repetitions.

Equipment: Row machine
Body part: Back
Target muscle: Latissimus dorsi Rhomboids
Secondary muscle: Biceps Forearms Trapezius Posterior deltoid

Hypertrophy grade

Good8 / 10

Nemeo’s take

The vertical pull on the V bar with pronation grip offers optimal stability and allows you to concentrate the tension on the back, in particular the dorsal and rhomboids, without being limited by the grip or the core as in the free pull. Compared to the straight bar pull-up, the V grip promotes a movement closer to the body and sometimes a better stretch, but slightly reduces the amplitude. The exercise is easy to load, allows you to reach failure safely, but the involvement of the arms remains notable unlike some strict isolation exercises.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable lateral pulldown with v-bar

How to do this exercise

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