Cable V-Bar Lateral Pulldown
Strengthen your back with Cable V-Bar Lateral Pulldowns! Target your lats and build a wider, stronger upper body.
The Cable V-Bar Lateral Pulldown is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: v-bar attachment or cable machine.
Required Equipment
Cable V-Bar Lateral Pulldown Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable V-Bar Lateral Pulldown Variations and Alternatives
How to do the Cable V-Bar Lateral Pulldown
Setup:
Position yourself on the lat pulldown machine and adjust the knee pad to fit snugly against your legs to prevent your body from rising during the exercise.
Grip:
Grasp the V-bar attachment with an overhand grip; hands should be closer than shoulder-width apart.
Position:
Sit down on the machine bench and plant your feet flat on the floor.
Body Alignment:
Lean back slightly, maintaining a straight spine and a slight arch in your lower back.
Movement:
Pull the V-bar down smoothly towards your upper chest, drawing your elbows down and to the sides.
Contract your lats fully at the bottom of the movement and squeeze your shoulder blades together.
Slowly return the bar to the starting position with control, allowing your arms to fully extend and feeling a stretch in your lats.
Repetition:
Repeat for the desired number of repetitions and sets.
Cautions:
Make sure to keep your movements controlled throughout the exercise and avoid using momentum to lift the weight. Adjust the weight according to your fitness level to maintain proper form and prevent injury.
Cable V-Bar Lateral Pulldown FAQs
What muscles does the Cable V-Bar Lateral Pulldown work?
The Cable V-Bar Lateral Pulldown mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable V-Bar Lateral Pulldown?
V-bar attachment or cable machine.
Is the Cable V-Bar Lateral Pulldown a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable V-Bar Lateral Pulldown go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable V-Bar Lateral Pulldown variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Lateral Pulldown with Grip Mag, Cable Bar Lateral Pulldown and Cable Close-Grip Lat Pulldown.
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