Cable Lat Pull Down V-Grip (Narrow Hammer)
Auto DetectedA vertical cable pull using a V-grip attachment that targets the lats and mid-back to build upper body strength and thickness; serves as an accessible alternative to pull-ups.
About Exercise
Equipment
V-Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head, Short Head, Brachialis
Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach V-bar to high pulley of lat pulldown machine. Sit with thighs secured under knee pads, grasp V-bar with neutral grip, arms extended overhead, torso leaned back slightly with chest up.
- Drive elbows down and back to pull V-bar to upper chest.
- Squeeze shoulder blades together at bottom.
- Hold contraction briefly.
- Slowly extend arms to return V-bar overhead.
- Maintain control without swinging.
- Repeat for reps.
Coaching Tips
Form Cues
- Drive with elbows.
- Squeeze lats hard.
- Hands as hooks.
- Shoulders down.
- Control the ascent.
Breathing
Exhale during the pull down; inhale as you return to start. Brace core throughout.
Tempo
2-1-1
Range of Motion
From full arm extension overhead to V-bar touching upper chest, elbows close to body without locking joints.
Safety
Safety Notes
- Avoid momentum to prevent strain.
- Do not pull behind neck to protect shoulders.
- Use lighter weight if form breaks.
- Stop if shoulder pain occurs.
- Secure thighs under pads to stay seated.
Spotting
Spotting not required; machine provides safety. Use weight stack pin for quick release if needed.
Common Mistakes
- Using momentum to swing body.
- Pulling bar too low or behind neck.
- Leaning back excessively.
- Incomplete arm extension at top.
- Shrugging shoulders during pull.
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic seated posture
- Grip strength competency
Also known as
Close-Grip V-Bar Pulldown, Narrow Hammer Grip Lat Pulldown
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Lat Pull Down Wide Hammer
Hammer Grip Cable Attachment, Single Cable Machine
Lats
Cable Reverse-Grip Pull Down
Bar Cable Attachment, Single Cable Machine
Lats
Cable Lat Prayer Pull Down
Single Cable Machine, Bar Cable Attachment
Lats
Cable Lat Pull Down Single-Arm
Single Cable Machine
Lats
Cable Hammer-Grip Wide Seated Row
Single Cable Machine, Wide Hammer Grip Cable Attachment
Lats, Traps
Cable Lat Pull Down Wide-Grip
Lat Pull-down Machine
Lats
Hammer-Grip Pull-Up
Pull-up Bar
Lats
Cable Bar Straight Arm Pull Down
Single Cable Machine
Lats
Cable Rope Straight Arm Pull Down
Single Cable Machine, Rope Cable Attachment
Lats
Machine Lat Pull Down Wide-Grip
Lat Pull-down Machine
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
