V-Bar Pulldown

Starting position:

Prepare the appropriate weight taking account of your fitness level and training type. Sit on the seat of the machine and grab the V-bar attached to the pulley. Bend slightly backwards (a hint of leaning) but do not bend at waist. Hold your hands outstretched while holding the V-bar in line with the trajectory of the pulley.

Exercise:

From the position with arms outstretched  lead the motion by bending at the elbows and pulling the V-bar to your chest (contracting your chest muscles). Exhale while you pull the V-bar towards your body and inhale while you are returning to the starting position.

Note:

Watch that your torso is firm and does not bend at the waist. Your feet are fixed firmly on the floor.

Recommendation:

Start with lighter weight to master the technique well. 

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Using V-bar in pulldown is not very common alternative to either overhand or underhand pulldowns. However, it should be.

When using a V-bar the arms are in their most natural position. Your palms are naturally facing each other and you need to twist them to a weaker position to grab a bar from up (overhand grip) or down (underhand grip). Not only are several muscles of your arm in “stronger” position but – more importantly – so are the joints (wrist, elbow and shoulder joint).

The movement is somewhat similar to the hammer curls (when we only consider the elbow flexing part). Therefore the brachioradialis muscle is involved more than in other form of pulldowns.

The torso should lean somewhat backwards in an angle of about 30 degrees. At the end of the contraction you should squeeze the shoulder blades together (scapular retraction).