v-bar pull-up
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Get Big & Strong: V-Bar Pull

Athletes in Motion
Athletes in Motion
November 1, 2017
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Boost your back muscles with an advanced version of chin-ups, the V-bar pull-up! If you want a “wing-span” that requires you to use an airport for take-off, then you need to start incorporating V-bar pull-ups. This advanced level exercise is unique because it allows you to target your lats individually, one side at a time, unlike almost all other pull-up variations or exercises.Not only will you build your back, your shoulders, biceps and middle back will also get a heck of a workout. This exercise is no walk in the park, but take the challenge!https://www.youtube.com/watch?v=nM_CZysw0tA

How To Do The V-Bar Pull-Up:

  1. Hang a V-bar over a power rack or pull up bar.
  2. Grasp each end with your palms facing each other.
  3. Dead hang from the V-bar. Keep a bend in your knees and cross your ankles behind you so your feet don’t touch the floor.
  4. Lean back slightly and push your chest out.
  5. Being the exercise by pulling your body up until your chest nearly touches the V-bar. Make sure to move your head to the side. If you pull your head up to the right side on the first rep, shift your head to the left side on the next rep.
  6. Pause and then reverse the motion back to your starting position.
  7. Let your arms fully extend back to dead hand before starting the next repetition.
  8. Repeat for the recommended number of sets.

Trainer Tips:

Make it Easier: If you are still working on perfecting pull-ups, you can still use this exercise with band assistance. Just secure a band around the top of the rack and place one foot in for needed assistance. If you have a gym partner, they can also serve as your foot assistance until you build the strength to complete these on your own.

v-bar pull-up

Sample Exercise Plan:

  • Wide grip latpulldownss 3 sets of 10-12
  • Barbell upright rows 3 sets of 10-12
  • Renegade rows 3 sets of 10-12
  • Dumbbell shrugs 3 sets of 10-12
  • Barbell rows 3 sets of 10-12
  • Lat pull downs with D-attachment 3 sets of 10-12
  • Flat bench dumbbell rows 3 sets of 10-12
  • V-bar pull-ups 1 set to failure
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