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Exercise 0213 · REF pwt0pnM

Cable Seated High Row (v-Bar) exercise animation

Cable Seated High Row (v-Bar)

Category
Back
Equipment
Cable
Target
Lats

A V-bar on a seated high row narrows the grip and angles the palms toward each other, which shortens the range slightly but keeps the pull concentrated through the lower lats and mid-back. It's a common choice for lifters whose shoulders don't love a wide grip on rowing movements. Driving the elbows straight back rather than up and out is what keeps this a back exercise instead of a shrug.

How to Do the Cable Seated High Row (v-Bar)

  1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
  2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
  3. Keep your back straight and lean slightly forward from the hips.
  4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
  5. Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Seated High Row (v-Bar) primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have cable? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Cable Seated High Row (v-Bar) work?
The Cable Seated High Row (v-Bar) primarily targets the lats, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Cable Seated High Row (v-Bar)?
The Cable Seated High Row (v-Bar) is done with a cable.
What's a good alternative to the Cable Seated High Row (v-Bar)?
If you don't have access to a cable, the Archer Pull Up targets the same lats using body weight instead.