Lat Pulldown - V Grip (Cable)
Trains the lats, with help from the biceps, shoulders and upper back. You need a machine. One of our free programs uses it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Lat Pulldown - V Grip (Cable)
- Attach a V-grip handle to the high pulley of a lat pulldown machine.
- Sit with your knees secured under the pads and hold the handle with both hands, palms facing each other, arms straight above you.
- Lean back slightly and pull the handle down to your upper chest, driving your elbows down and back.
- Squeeze your back at the bottom, then let the handle rise slowly until your arms are straight. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Lead with your elbows and keep your chest up rather than curling the weight down with your arms.
- Do not lean far back or swing your body to move the weight.
- Control the way up; let your lats stretch at the top.
- Exhale as you pull and inhale as the handle rises.
Muscles worked
What Lat Pulldown - V Grip (Cable) trains
In the programs
How our programs run the Lat Pulldown - V Grip (Cable)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×15 · 3×AMRAPthe shape they run most (1 session)
30stypical rest between sets
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| GZCL: Jacked & Tan 2.0 | Lower: Front Squat | 1×15 3×AMRAP1×12 3×AMRAP+3 more on the program page | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Lat Pulldown - V Grip (Cable) progress week by week
A full run of a program built around it, session by session, in the real app.
Substitutes
Swap Lat Pulldown - V Grip (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Lat Pulldown - V Grip (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.