Instructions

1

Sit upright on the machine seat with feet firmly planted on the floor or footrest. Grasp the cable handle with both hands using an overhand grip slightly wider than shoulder-width. Keep chest up and maintain neutral spine alignment.

2

Adjust the seat height so the cable attachment is at or slightly above shoulder level when arms are extended. Ensure proper posture with shoulders back and core engaged before initiating the movement.

3

Slowly extend arms forward and upward, allowing the weight to pull your arms and shoulders into a stretched position. Control the eccentric phase by resisting the weight's pull, maintaining tension throughout. Keep chest open and avoid rounding the upper back.

4

Pull the handle toward your torso by driving elbows down and back, retracting shoulder blades. Bring the handle to chest level while maintaining an upright posture. Squeeze latissimus muscles at the peak contraction, then return to start position with controlled movement.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Biceps, Posterior Deltoid

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

The Cable Seated Row with V-bar is an incredibly effective Strength movement designed to fully engage the Latissimus Dorsi. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Back development.

Benefits

Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Control the eccentric (lowering) phase of the Cable Seated Row with V-bar for 3-4 seconds to drastically increase time under tension.

Exercise Variations

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

Beginner Tips

If you are new to the Cable Seated Row with V-bar, focus on mastering the movement pattern with zero weight before adding Cable.

Cable Seated Row with V-bar