Exercise guide · Beginner · Compound

Cable Lateral Pulldown with V-Bar: How to Do It & Muscles Worked

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 biceps and forearms as secondary muscles.

Primary muscles
Lats
Secondary muscles
Forearms , Biceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable lateral pulldown with v-bar
Front view: muscles worked by the cable lateral pulldown with v-bar. Primary: lats. Secondary: forearms and biceps.
Back view: muscles worked by the cable lateral pulldown with v-bar. Primary: lats. Secondary: forearms and biceps.
Primary Secondary

How to do the cable lateral pulldown with v-bar

  1. Step 1: Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
  2. Step 2: Adjust the knee pad so that your thighs are secured under it.
  3. Step 3: Keep your back straight and lean back slightly.
  4. Step 4: Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
  5. Step 5: Squeeze your back muscles at the bottom of the movement.
  6. Step 6: Slowly return the v-bar to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable lateral pulldown with v-bar by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Lateral Pulldown with V-Bar alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.