V-Bar Pullup

A beginner strength exercise for the back, biceps and shoulders, done with a pull-up bar.

Movement guide

V-Bar Pullup

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + Pull-up bar

Muscle focusBack · Biceps · Shoulders

Written instructions available. A verified 3D demonstration has not been built for this variation.

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

V-Bar PullupBeginner · Pull-up bar

Beginner grade (source-assigned).

Harder option

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

Pull-up bar

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Wide-Grip Rear Pull-Up demonstrated on the 3D figure

3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

Negative pull-up demonstrated on the 3D figure

3D demoNegative pull-upIntermediate · Pull-up bar + A step

3D demoPull-upAdvanced · Pull-up bar

Scapular pull-up demonstrated on the 3D figure

3D demoScapular pull-upIntermediate · Pull-up bar

Assisted pull-up (machine) demonstrated on the 3D figure

3D demoAssisted pull-up (machine)Beginner · Strength machine

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Questions people ask

What muscles does the V-Bar Pullup work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the V-Bar Pullup?

Pull-up bar.

Is the V-Bar Pullup good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Rocky Pull-Ups/Pulldowns.

How do I make the V-Bar Pullup harder?

Progress to the Rocky Pull-Ups/Pulldowns, or add load, range or slower lowering once your form is solid.