Row - Seated (Cable: V Bar)

Attach the V-handle. Sit tall and pull the handle to your stomach. Keep your elbows tight to your sides to target the middle of your back.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

biceps

What you need and how to position yourself before starting.

cable

Bilateral

Seated

repsweight

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

Step 1Setup
- Sit down on the cable row machine with your feet placed firmly on the footrests.
- Adjust the seat height if necessary so that your knees are slightly bent and your feet are flat.
Step 2Grab the V Bar
- Reach for the V bar attachment with both hands, using a neutral grip (palms facing each other).
- Ensure your hands are positioned shoulder-width apart on the V bar.
Step 3Position Your Body
- Sit up straight with your back aligned and your core engaged.
- Lean slightly forward from your hips, keeping your back straight and shoulders relaxed.
Step 4Pull the V Bar
- Pull the V bar towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body and aim to bring the bar to your lower ribcage.
Step 5Control the Return
- Slowly extend your arms back to the starting position, maintaining control throughout the movement.
- Avoid leaning back or using momentum; focus on the muscle engagement.
Step 6Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully set the V bar back on the machine.
- Stand up slowly and ensure you maintain good posture as you exit the machine.