V-Bar Lat Pulldown

A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.

How to do it

1. Attach a V-bar (double-D handle) to a lat pulldown cable.
2. Sit with the thighs secured under the pad and grip the handle, palms facing each other.
3. Begin with the arms fully extended overhead.
4. Pull the handle down to the sternum by driving the elbows down and slightly back.
5. Squeeze the lats at the bottom, then return slowly under control.
6. Repeat for the recommended number of repetitions.

Tips

• The neutral grip is easier on the shoulders than pronated or supinated grips.
• Imagine pulling your ribs toward your hips — think lats, not arms.

Muscles

Primary: Lats

Secondary: Biceps, Rhomboids, Traps