Cable Lateral Pulldown (V-bar)
Expert Advice
Focus on pulling the bar down with your lats and minimize the involvement of your biceps by keeping your wrists neutral.
How-to-do Steps
- Attach a V-bar to the high pulley of a cable station.
- Grip the V-bar with palms facing each other and sit down, securing your thighs under the pads.
- Lean back slightly and pull the bar down to your upper chest.
- Squeeze your shoulder blades together at the bottom of the movement.
- Slowly return the bar to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Track Cable Lateral Pulldown (V-bar) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Lateral Pulldown (V-bar) primarily targets the Lats, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Secondary
Biceps15%
Forearms15%
Shoulders15%
Chest15%
Traps10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Cable Lateral Pulldown (V-bar) work?
Cable Lateral Pulldown (V-bar) primarily targets the Lats. Secondary muscles involved include Biceps, Forearms, Shoulders, Chest, Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Lateral Pulldown (V-bar)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Cable Lateral Pulldown (V-bar) suitable for beginners?
Yes, Cable Lateral Pulldown (V-bar) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
