High Row - Seated (Cable: V-Bar)

Set pulley high. Lean back slightly and pull V-bar to upper chest. Squeeze your shoulder blades together.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cablev bar

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down on the cable machine with your feet flat on the footrest or the ground.
- Adjust the seat height so that the V-bar is at about chest level when you are seated.
Step 2Grab the V-Bar
- Reach for the V-bar attachment with both hands, using a neutral grip (palms facing each other).
- Ensure that your hands are positioned shoulder-width apart on the V-bar.
Step 3Position Your Body
- Sit up straight with your back against the backrest, keeping your core engaged.
- Retract your shoulder blades and keep your elbows slightly bent.
Step 4Pull the V-Bar
- Pull the V-bar towards your torso by bending your elbows and driving them back.
- Focus on squeezing your shoulder blades together as you pull the bar towards you.
Step 5Control the Return
- Slowly extend your arms back to the starting position, maintaining tension in your back muscles.
- Ensure that you do not fully lock out your elbows at the bottom of the movement.
Step 6Repeat
- Continue to pull and control the return for the desired number of repetitions.
- Maintain proper form throughout each rep to avoid injury.
Step 7Finish the Exercise
- After completing your reps, carefully release the V-bar and sit back for a moment.
- Once you're ready, stand up and adjust the equipment as needed.