Start
End
V-Bar Pulldown
بولداون بالمقبض المزدوج
Target Muscles
Blue = primary · Gray = secondary
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- 1
Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- 2
Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- 3
Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
- 4
Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
- 5
After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
- 6
Repeat for the prescribed number of repetitions.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
