Cable Lat Pull Down V-Grip (Narrow Hammer)
Auto DetectedA vertical pull variation using a V-grip attachment that targets the lats and biceps to build upper body strength; commonly used as a progression to pull-ups.
About Exercise
Equipment
V-Bar Cable Attachment, Single Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Lats
Secondary Muscles
Biceps, Forearms
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Biceps
5/10Long Head, Short Head, Brachialis
Forearms
3/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a V-bar to the high pulley of a lat pulldown machine. Sit with thighs secured tightly under the knee pads, grasping the handle with a neutral grip and arms fully extended overhead.
- Lean back slightly and brace your core.
- Drive your elbows down and back towards your hips.
- Pull the handle until it touches your upper chest.
- Squeeze your lats and shoulder blades together at the bottom.
- Control the weight slowly back up to full arm extension.
Coaching Tips
Form Cues
- Drive with elbows
- Chest up
- Squeeze at the bottom
- Control the stretch
Breathing
Exhale as you pull the bar down; inhale as you return to the starting position.
Tempo
3-0-1
Range of Motion
From full arm extension overhead to the V-bar touching the upper chest.
Safety
Safety Notes
- Ensure thigh pads are tight to prevent lifting off the seat.
- Avoid jerking the weight at the bottom of the movement.
Spotting
Not recommended; use the weight stack pin to adjust load safely.
Common Mistakes
- Using momentum to swing the weight
- Rounding the shoulders forward
- Pulling too low towards the stomach
- Leaning back excessively
When to Avoid
- Acute shoulder impingement
- Elbow tendonitis
- Recent back injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
Build Up First
- Basic seated posture
- Grip strength competency
Also known as
Neutral Grip Lat Pulldown, Close Grip Pulldown, V-Bar Pulldown, Hammer Grip Pulldown, Narrow Grip Lat Pulldown
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