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Vertical Pull Pull-Up Bar Intermediate Compound Video

How to do the V-Bar Pullup

Primary: Lats · also works Biceps, Forearms, Upper Back.

The V-Bar Pullup is an upper-body strength exercise that targets the latissimus dorsi muscles, also engaging the biceps, forearms, and upper back. Utilizing a V-handle attachment, this variation of the pullup requires a narrow, neutral grip, allowing for a unique angle of muscle activation compared to traditional pullups. This exercise improves back muscle hypertrophy, enhances pulling strength, and contributes to overall upper body development. It is ideal for individuals with an intermediate fitness level looking to diversify their pullup routine and focus on different muscle activation.

Demo video: V-Bar Pullup · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Attach a V-handle to a pull-up bar and grasp the handles with a neutral grip (palms facing each other).

  2. 2

    Hang from the bar with your arms fully extended and your feet off the ground. Keep your core engaged and your body straight.

  3. 3

    Pull your body up towards the bar by contracting your back and biceps until your chest nearly touches the V-handle. Focus on squeezing your shoulder blades together at the top of the movement.

  4. 4

    Pause briefly at the top, then slowly lower yourself back to the starting position with control.

Coaching cues

  • Engage your core throughout the exercise to maintain proper form.
  • Avoid swinging or using momentum to complete the pullup.
  • Lower yourself slowly to maximize muscle engagement and prevent injury.

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

V-Bar Pullup alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Assisted Pull-UpPull-Up Bar · beginner Negative Pull-UpPull-Up Bar · beginner Scapular Pull-UpPull-Up Bar · beginner Chin-UpPull-Up Bar · intermediate Pull-UpPull-Up Bar · intermediate Pronated Pull UpsPull-Up Bar · intermediate

Frequently asked questions

What muscles does the V-Bar Pullup work?

Primary: Lats. Secondary: Lats, Biceps, Forearms, Upper Back

How many sets and reps of V-Bar Pullup should I do?

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the V-Bar Pullup?

Same movement pattern, different equipment: Assisted Pull-Up, Negative Pull-Up, Scapular Pull-Up, Chin-Up, Pull-Up, Pronated Pull Ups.

Is the V-Bar Pullup good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.