Cable Lat Pull Down V-Grip
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
Lat Pull-down Machine, V-Bar Cable Attachment
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
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