High Row - Seated (Cable: V-Bar)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Continue to pull and control the return for the desired number of repetitions.
   • Maintain proper form throughout each rep to avoid injury.
7. 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.