Cable Lateral Pulldown with V-bar
- Zielmuskel
- Latissimus Dorsi
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Körperregion
- Back
- Typ
- Strength
The cable lateral pulldown with V-bar is a vertical pulling exercise that primarily targets the lats (latissimus dorsi), with strong help from the teres major, lower and middle traps, rear delts, and the elbow flexors. The close, neutral V-bar grip keeps your shoulders in a comfortable position and is a great way to build back width and pulling strength.
Cable Lateral Pulldown with V-bar: So führst du sie aus
- 1Attach the V-bar to the high pulley of a cable lat pulldown station and set the thigh pad so your legs are held snug against the seat.
- 2Stand up, grip the V-bar with both hands in a neutral grip (palms facing each other), then sit down and secure your thighs under the pad.
- 3Let your arms extend fully overhead, feeling a stretch in your lats, and set your chest tall with a slight lean back from the hips.
- 4Pull your shoulder blades down and back, then drive your elbows down toward your ribs to bring the V-bar to your upper chest.
- 5Squeeze your lats and mid-back briefly at the bottom while keeping your torso steady.
- 6Control the bar back up under tension until your arms are fully extended and your lats are stretched again.
- 7Complete your reps, then stand to release the bar and return it to the pulley under control.
Technik-Tipps
- Initiate each rep by depressing your shoulder blades before bending your arms, so your lats lead the movement instead of your biceps.
- Keep your wrists neutral and let the V-bar's close grip do the work; avoid crushing the handle.
- Use a controlled tempo on the way up to keep tension on the lats through the full stretch.
- Set a moderate weight you can pull without leaning back excessively or jerking the bar.
Häufige Fehler
- Leaning far back and using momentum to swing the weight down, which shifts the work off the lats and strains the lower back.
- Pulling mostly with the arms and forearms, which turns it into a biceps exercise and limits back development.
- Letting the weight stack yank your arms up at the top, losing the stretch and the control that builds the lats.
- Shrugging the shoulders up toward the ears during the pull, which engages the upper traps instead of the lats and mid-back.
Häufig gestellte Fragen
What muscles does the cable lateral pulldown with V-bar work?
It primarily works the lats (latissimus dorsi), with the teres major, lower and middle trapezius, rear deltoids, and the elbow flexors (brachialis and brachioradialis) assisting. The sternal chest also contributes during the pull.
Is the V-bar pulldown good for beginners?
Yes. The neutral, close grip is shoulder-friendly and easy to control, and the thigh pad keeps you anchored, so it is a beginner-friendly way to learn vertical pulling and build back strength.
How is the V-bar pulldown different from a wide-grip pulldown?
The V-bar uses a close, neutral grip that lets your elbows track closer to your body, emphasizing lat thickness and the lower lats, while a wide grip targets more upper-back and lat width.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 reps with a controlled tempo works well for building back size and strength. Pick a weight you can pull without leaning back or swinging.
