V bar pull up is the ultimate push-up and ab machine. this revolutionary training system allows you to perform hundreds of exercise options, allowing you to get a full-body workout. Adjust the height of the cable pulley to about waist level. It should be low enough so that you can reach the pulley without leaning forward or extending your arms. Make sure you are seated comfortably on your knees.
Cable v bar pulldown
- Sit down on the machine and place your knees under the pads provided.
- Place your feet flat on the platform or cross them at the ankles.
- Grasp the bar with an overhand grip (palms facing down) at shoulder width
- Pull down until your elbows are at a 90-degree angle
V Bar Pull Up Attach a v-bar to the pulley and adjust the weight.
How to do this exercise:
- Attach a v-bar to the pulley and adjust the weight. Grab the bar with an overhand grip, palms facing down.
- Sit on the seat holding the V-Bar with your hands wider than shoulder-width apart. Set your knees under your hips and push up into a standing position, keeping your back straight, chest out, and shoulders back. Step forward until you are at arm’s length from the pulley system.
- Pull yourself up towards the pulley system until your chin is over the bar. Hold for 2 seconds then slowly return to starting position
Position yourself beneath the pulley so that you are seated on your knees with your back facing the machine.
Position yourself beneath the pulley so that you are seated on your knees with your back facing the machine. Ensure that there is enough room for you to move freely and that your knees are in line with the pulley. Keep your back straight and ensure that your shoulders are relaxed. Your knees should be bent 90 degrees. Make sure that you are in line with the pulley before you begin the exercise to avoid injury.
Grasp a handle from each side of the v-bar with an underhand grip and straighten your arms.
- Step 1: Grasp a handle from each side of the v-bar with an underhand grip and straighten your arms.
- Second Step: Keeping your back straight and shoulders relaxed, pull yourself up until your chest reaches the bar.
- Third Step: Slowly lower yourself to the starting position.
Pressing through your heels, drive your hips forward, bend your elbows, and pull down in front of you until the handles are below chin level.
- When doing this exercise, it is important to keep your knees bent, chest up, and shoulders back throughout the movement.
- Initiate the pull by pressing your heels into the floor, driving your hips forward, and bending your elbows to drive down towards yourself until the bar reaches chin level.
- Your elbows should remain close to your body throughout the motion.
- Control the weight on its way down until the arms are fully extended.
Pause at the bottom before returning to the start position.
- Pause at the bottom position. When you get to the bottom, pause for a moment to avoid using momentum as part of your lift.
- Avoid letting the weight stack touch the top of the weight stack. It is important that you carefully control its speed so that it does not hit the top of the weight stack at its apex.
- Do not drop or bounce the weight stack on your way down. This can be damaging to both you and your equipment and could cause an injury if you aren’t careful.
- Do not use momentum to lift weights in lieu of muscle power; this will not build strength in any meaningful way
The V-Bar pulldown exercise is performed using either a standard or cable pulley machine. It is a great alternative to lat pulldowns because it targets more muscles than an overhand grip, including the biceps, forearms, and lats (latissimus dorsi).