V-Bar Pullup
A beginner compound strength exercise that works the upper back, needing no equipment.
Starting position
End position
How to Do V-Bar Pullup
- 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.
- 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.
- 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.
- After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
- Repeat for the prescribed number of repetitions.
Muscles Worked
Alternatives to V-Bar Pullup
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Bent Over One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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2
One-Arm Long Bar Row
A beginner compound strength exercise that works the upper back, using a barbell.
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3
Straight Bar Bench Mid Rows
A beginner compound strength exercise that works the upper back, using a barbell.
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4
T-Bar Row with Handle
A beginner compound strength exercise that works the upper back, using a barbell.
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5
V-Bar Pulldown
An intermediate compound strength exercise that works the upper back, using a cable machine.
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6
Bent Over Two-Arm Long Bar Row
An intermediate compound strength exercise that works the upper back, using a barbell.
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7
Lying T-Bar Row
An intermediate compound strength exercise that works the upper back, using a machine.
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8
Bent Over Barbell Row
A beginner compound strength exercise that works the upper back, using a barbell.
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9
Bent Over Two-Dumbbell Row
A beginner compound strength exercise that works the upper back, using dumbbells.
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10
Close-Grip Front Lat Pulldown
A beginner compound strength exercise that works the upper back, using a cable machine.
Frequently Asked Questions
What muscles do v-bar pullup work?
V-Bar Pullup primarily works the upper back. The biceps and shoulders assist as secondary muscles.
What equipment do I need for v-bar pullup?
None. V-Bar Pullup is a bodyweight movement you can do anywhere you have floor space.
V-Bar Pullup: is it suitable for beginners?
Yes. V-Bar Pullup is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of v-bar pullup?
Bent Over One-Arm Long Bar Row, One-Arm Long Bar Row, Straight Bar Bench Mid Rows train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my v-bar pullup reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; v-bar pullup can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your V-Bar Pullup with AI
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