The cable lateral pulldown with V bar is a strength exercise targeting the latissimus dorsi (lats) using a cable machine and V bar attachment. It also engages the bicep and forearms as secondary muscles.
Also Works
BicepsForearms
How to Perform
1
Sit down on the cable pulldown machine and grab the V bar attachment with an overhand grip.
2
Adjust the knee pad so that your thighs are secured under it.
3
Keep your back straight and lean back slightly.
4
Pull the V bar down towards your upper chest while keeping your elbows close to your body.
5
Squeeze your back muscles at the bottom of the movement.
6
Slowly return the V bar to the starting position and repeat for the desired number of repetitions.
Pro Tips
•Pull the V-bar toward your upper chest while keeping your elbows pointing down and slightly back.
•Lean back about 10-15 degrees and puff your chest up to create a better angle for lat activation.
•Squeeze your shoulder blades together at the bottom of the pull and hold for one second before releasing.
Common Mistakes
•Leaning back excessively and turning the pulldown into a rowing motion, which changes the muscle recruitment pattern.
•Pulling with the biceps instead of initiating the movement by depressing and retracting the shoulder blades.
•Using too much weight and only pulling halfway down, which limits lat activation.