How to do a V-Bar Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with V-Bar Pull Up
Instructions for Proper Form
Targets the middle back, biceps, and lats by using a V-bar grip, which allows for a neutral or slightly supinated grip. This exercise is excellent for those wanting to emphasize the middle to lower lats and improve overall back strength.
- Place the middle of a V-bar overtop of the pull up bar and grip the handles to that your palms are facing in.
- Brace your core by breathing into your stomach and keeping your abdominal muscles flexed.
- Flex your elbows down into the backside of your ribcage and once you’ve reached the pullup bar, slightly lean your head to the left in order to pull yourself higher.
- Lower to the starting position and repeat leaning your head to the opposite side.
Sets & Reps Calculator
Average V-Bar Pull Up standards by male, female, gender, weight, age and height
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Alternatives & Variations to V-Bar Pull Up
1. V-Bar Pulldown
90 mSCORESWAPPED 1,725 TIMESThe V-Bar Pulldown is a compound exercise targeting the upper back, specifically the latissimus dorsi, with added emphasis on the middle back and biceps. Using a V-Bar allows for a neutral grip, which can reduce shoulder strain and increase the focus on the lats over the standard bar pulldown. This variation is particularly beneficial for those looking to enhance grip strength and provide a more comfortable wrist position, potentially allowing for heavier lifts and increased muscle engagement.
- Intermediate
- Back
- Lat Pulldown
2. Pull Up
93.2 mSCORESWAPPED 1,578 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
3. Neutral Grip Pull Up
63 mSCORESWAPPED 1,364 TIMESTargets the lats, biceps, and forearms using a grip where palms face each other. This variation is gentler on the shoulders and wrists, making it a suitable choice for those with joint concerns or looking to add variety to their pull-up routine.
- Intermediate
- Back
- Pull Up Bar
4. Wide Grip Pull Up
59.4 mSCORESWAPPED 1,127 TIMESFocuses on the upper back, lats, and biceps, emphasizing the outer lats for improved back width. This challenging variation is suited for individuals looking to increase their upper body strength and achieve a more V-shaped torso.
- Intermediate
- Back
- Pull Up Bar
5. Chin Up
88.4 mSCORESWAPPED 1,093 TIMESChin Ups are a compound, bodyweight exercise that primarily targets your back, but also hits your biceps. It’s similar to a Pull Up, but uses an underhand grip. This is a great exercise for getting more comfortable on a pull up bar, and is great for building strength, and muscle mass.
- Intermediate
- Back
- Pull Up Bar
6. Lat Pulldown
100 mSCORESWAPPED 925 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
7. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 777 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
8. Bent Over Barbell Row
97.1 mSCORESWAPPED 752 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
9. Dumbbell Row
99.9 mSCORESWAPPED 737 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
10. Incline Dumbbell Row
90.5 mSCORESWAPPED 640 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.