Instructions

1

Sit on the machine seat with your torso upright and back against the pad. Grip the overhead handle with both hands using a pronated grip (palms facing away), hands slightly wider than shoulder-width apart. Keep your feet flat on the floor or footrest.

2

Maintain an upright seated posture with a slight forward lean. Engage your core and keep your chest up. Ensure your shoulders are in a neutral position without shrugging.

3

Slowly allow the handle to rise above your head as your arms extend upward, resisting the weight stack. Control the movement through the full range of motion as the cable tension pulls the handle upward, feeling the stretch in your lats and shoulders.

4

Drive your elbows down and back in a controlled motion, pulling the handle toward your chest/upper torso. Squeeze your lats at the bottom of the movement, bringing the handle to approximately chest level. Return slowly to the starting position with extended arms.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboid Major, Biceps Brachii, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYBeginner

Overview

Focusing on the Cable Seated High Row V-bar allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Back stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboid Major, Biceps Brachii, Posterior Deltoid to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Seated High Row V-bar
Cable Cable Seated High Row V-bar
Banded Cable Seated High Row V-bar

Cable Seated High Row V-bar