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V-Bar Pullup

The V-Bar Pullup primarily targets your Lats, with support from Biceps, Middle Back, Shoulders. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Lats Secondary muscles: Biceps, Middle Back, Shoulders

How to perform V-Bar Pullup

  1. Step 1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
  2. Step 2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
  3. Step 3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
  4. Step 4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
  5. Step 5. Repeat for the prescribed number of repetitions.

Frequently asked questions

What is the correct form for a V-bar pullup?

Lean back slightly to allow your head to clear the attachment and pull your chest toward the handle. Focus on driving your elbows down and back while keeping your core engaged.

Which muscles are primarily targeted by this variation?

The neutral grip emphasizes the latissimus dorsi and the brachialis. It also places significant demand on the lower traps and rhomboids due to the required torso lean.

What is a common mistake to avoid during the movement?

Avoid using excessive momentum or swinging to reach the top. Ensure you achieve a full range of motion by fully extending the arms at the bottom without losing shoulder tension.

How can beginners progress toward a full V-bar pullup?

Use a resistance band looped over the bar for assistance or perform eccentric-only repetitions. Neutral-grip lat pulldowns are also an effective way to build the necessary foundational strength.

How should I program V-bar pullups in my routine?

Perform 3 to 4 sets of 6 to 12 repetitions to prioritize hypertrophy and strength. They can be integrated into back or upper-body sessions twice per week for optimal development.

Sample sets & reps for V-Bar Pullup

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lats exercises

  • Band Assisted Pull-Up — band
  • Bent-Arm Barbell Pullover — barbell
  • Cable Incline Pushdown — cable
  • Catch and Overhead Throw — ball
  • Chair Lower Back Stretch — stretch

See all Lats exercises →

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