V-Bar Lat Pulldown

Muscles worked by the V-Bar Lat Pulldown

Primary

LatsLatissimus Dorsi

Secondary

BicepsBiceps BrachiiRhomboidsRhomboid MusclesTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings.

Equipment

Lat Pulldown Machine

Also called: lat pulldown, pulldown machine, lat pull, vertical traction, vertical traction machine, lat machine.

How to do the V-Bar Lat Pulldown

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.

Form 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.

At a glance

V-Bar Lat Pulldown in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Behind-the-Neck Lat Pulldown
• One-Arm Lat Pulldown
• Archer Pull Ups
• Assisted Pull Ups
• Band Assisted Pull Ups
• Banded Lat Stretch
• Barbell Pullover
• Behind-the-Neck Pull-Up

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "v-bar-lat-pulldown",
  "name_en": "V-Bar Lat Pulldown",
  "name_de": "V-Griff Latziehen",
  "name_es": "Jalón al Pecho con Barra en V",
  "description_en": "A neutral-grip pulldown performed with a narrow V-handle, maximizing lat stretch and allowing a deeper contraction.",
  "description_de": "Ein Latziehen mit Neutralgriff am schmalen V-Griff, das die Lat-Dehnung maximiert und eine tiefere Kontraktion ermöglicht.",
  "description_es": "Un jalón con agarre neutro realizado con una barra en V estrecha, maximizando el estiramiento del dorsal y permitiendo una contracción más profunda.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "lat_pulldown_machine",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "rhomboids",
    "trapezius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "pull_day",
    "shoulder_safe",
    "lower_back_safe"
  ],
  "variation_group": "lat-pulldown",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Attach a V-bar (double-D handle) to a lat pulldown cable.",
    "Sit with the thighs secured under the pad and grip the handle, palms facing each other.",
    "Begin with the arms fully extended overhead.",
    "Pull the handle down to the sternum by driving the elbows down and slightly back.",
    "Squeeze the lats at the bottom, then return slowly under control.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Befestige einen V-Griff (Doppel-D-Griff) am Kabelzug.",
    "Setze dich mit gesicherten Oberschenkeln unter die Polster und greife den Griff, Handflächen einander zugewandt.",
    "Beginne mit vollständig ausgestreckten Armen über dem Kopf.",
    "Ziehe den Griff zum Brustbein, indem du die Ellbogen nach unten und leicht nach hinten führst.",
    "Spanne die Lats unten an und kehre langsam und kontrolliert zurück.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Coloca una barra en V (mango doble-D) en el cable de jalón al pecho.",
    "Siéntate con los muslos asegurados bajo el pad y agarra el mango con las palmas enfrentadas.",
    "Comienza con los brazos completamente extendidos por encima de la cabeza.",
    "Tira del mango hacia el esternón empujando los codos hacia abajo y ligeramente hacia atrás.",
    "Aprieta los dorsales en la posición inferior y sube lentamente de forma controlada.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "The neutral grip is easier on the shoulders than pronated or supinated grips.",
    "Imagine pulling your ribs toward your hips — think lats, not arms."
  ],
  "tips_de": [
    "Der Neutralgriff schont die Schultern mehr als der Über- oder Untergriff.",
    "Stelle dir vor, die Rippen zu den Hüften zu ziehen – denke an den Latissimus, nicht die Arme."
  ],
  "tips_es": [
    "El agarre neutro es más suave con los hombros que los agarres en pronación o supinación.",
    "Imagina que acercas las costillas hacia las caderas: piensa en los dorsales, no en los brazos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/v-bar-lat-pulldown-start.webp",
      "peak": "images/flat/v-bar-lat-pulldown-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "v-bar-lat-pulldown");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.