Cable Seated Lat Pulldown (V-bar)
Easy
Also known as: V-bar Lat Pulldown · Close-Grip Neutral-Grip Lat Pulldown
Expert Advice
Keep your wrists straight rather than curling the handle toward you. This helps your elbows lead the pull instead of turning it into a curl.
How-to-do Steps
- Set the load and adjust the thigh pads on the V-bar lat pulldown station.
- Grasp the V-bar with palms facing each other and sit with your thighs secured.
- Plant your feet flat and lean back slightly with your arms extended overhead.
- Exhale as you pull both elbows down alongside your torso, bringing the V-bar toward your upper chest.
- Let both arms extend overhead under control, then repeat without changing your torso angle.
Common Mistakes
- Torso rocks backward each repFix: reduce the load and keep your slight lean fixed.
- Head reaches toward the handleFix: keep your neck aligned and bring the handle toward your chest.
Coach Cues
Elbows toward your sidesKeep your torso quietControl the upward return
Short reminders to keep in mind during every set.
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Muscles Worked
Cable Seated Lat Pulldown (V-bar) primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats55%
Secondary
Biceps20%
Traps10%
Forearms10%
Shoulders5%
Equipment
Cable
Exercise Type
Strength
Why Level 2?
Easy
Supported seating simplifies balance, but beginners must coordinate the pull without rocking backward.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Cable Seated Lat Pulldown (V-bar) work?
Cable Seated Lat Pulldown (V-bar) primarily targets the Lats. Secondary muscles involved include Biceps, Traps, Forearms, Shoulders. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Lat Pulldown (V-bar)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Seated Lat Pulldown (V-bar) suitable for beginners?
Yes, Cable Seated Lat Pulldown (V-bar) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
What are the most common mistakes when doing Cable Seated Lat Pulldown (V-bar)?
Torso rocks backward each rep: reduce the load and keep your slight lean fixed. Head reaches toward the handle: keep your neck aligned and bring the handle toward your chest.
