Cable Seated High Row (V-bar)

Cable Seated High Row (V-bar)

The Cable Seated High Row with a V-bar is a versatile exercise that primarily targets the muscles in your upper back, including the rhomboids, trapezius, and rear deltoids. This exercise is performed using a cable machine with a V-bar attachment. To set up for this exercise, you will need to adjust the cable machine so that the attachment is at chest height. Sit on the bench or seat facing the cable machine and grasp the V-bar with a neutral grip (palms facing each other). Keep your feet flat on the floor and maintain a straight and upright posture throughout the exercise. The starting position begins with your arms fully extended, shoulder blades retracted, and a slight bend in your elbows. Take a deep breath in before initiating the movement. As you exhale, pull the V-bar towards your torso by retracting your shoulder blades and squeezing your back muscles. Aim to bring the V-bar towards your midsection, focusing on engaging your upper back muscles. Pause for a moment at the peak of the contraction, then slowly return the V-bar to the starting position while inhaling. To maximize the effectiveness of this exercise, ensure that you maintain proper form throughout. Avoid using momentum to complete the movement and instead focus on using your back muscles to initiate and control the pull. Keep your core engaged and avoid rounding your upper back or flaring your elbows outwards. The Cable Seated High Row with a V-bar is an excellent exercise for building upper back strength and improving posture. It can be incorporated into your back or upper body workout routine, providing a challenging and effective way to target and develop the key muscles in your upper back. As with any exercise, start with lighter weights and gradually increase the load as your strength and technique improve.


  • Sit on the rowing machine with your feet flat on the footrests and your knees slightly bent.
  • Grasp the V-bar with an overhand grip, keeping your hands shoulder-width apart.
  • Sit up straight and engage your core muscles.
  • Pull the V-bar towards your torso, squeezing your shoulder blades together as you do so.
  • Pause for a moment at the fully contracted position.
  • Slowly release the V-bar back to the starting position, ensuring your arms are fully extended and your shoulders are relaxed.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise
  • Engage your back muscles by squeezing your shoulder blades together
  • Focus on your pulling motion rather than using your arms
  • Control the movement both on the way up and down
  • Use a weight that challenges you but allows you to maintain proper form
  • Incorporate a full range of motion by fully extending your arms at the start and squeezing your back muscles at the end
  • Breathe properly by exhaling during the pulling motion and inhaling during the return
  • Avoid rounding your shoulders or hunching forward during the exercise
  • Warm up before starting the exercise to prevent injuries
  • Include variations of the exercise, such as using different grip attachments, to target different areas of your back muscles


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