Cable Lateral Pulldown With V-bar
Use unbroken cable tension to build control through the whole range: Cable Lateral Pulldown With V-bar earns a spot in every back session.
How to do Cable Lateral Pulldown With V-bar
- Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- Adjust the knee pad so that your thighs are secured under it.
- Keep your back straight and lean back slightly.
- Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
- Squeeze your back muscles at the bottom of the movement.
- Slowly return the v-bar to the starting position and repeat for the desired number of repetitions.
Cable Lateral Pulldown With V-bar Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Lateral Pulldown With V-bar Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Cable Lateral Pulldown With V-bar
Swap Cable Lateral Pulldown With V-bar For
Cable Lateral Pulldown With V-bar — Frequently Asked Questions
How do you do the Cable Lateral Pulldown With V-bar?
Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip. Adjust the knee pad so that your thighs are secured under it. Keep your back straight and lean back slightly. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Lateral Pulldown With V-bar work?
The Cable Lateral Pulldown With V-bar primarily targets the lats. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Lateral Pulldown With V-bar should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Lateral Pulldown With V-bar good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Lateral Pulldown With V-bar?
Try the Archer Pull Up, Lever Front Pulldown or the Band Assisted Pull-up. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
