V-Bar Pullup
How to do the V-Bar Pullup
- 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
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
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
After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- 5
Repeat for the prescribed number of repetitions.
How to program the V-Bar Pullup
Sets and reps
As a compound movement, the V-Bar Pullup responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The V-Bar Pullup is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the V-Bar Pullup work?
The V-Bar Pullup primarily targets the Lats. It also recruits the Biceps, Middle Back, Shoulders as supporting muscles.
What equipment do I need for the V-Bar Pullup?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the V-Bar Pullup should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
