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Cable Seated Row with V bar

Cable Seated Row with V bar

The Cable Seated Row with V bar is an excellent exercise for targeting the muscles in your back, specifically your latissimus dorsi, rhomboids, and middle trapezius. This exercise can be performed using a cable machine, and the V bar attachment allows for a neutral grip, which can reduce strain on the wrists and elbows. The seated position in this exercise provides stability, allowing you to isolate and engage the targeted muscles effectively. As you pull the V bar towards your torso, you'll feel your back muscles contracting and working hard to complete the movement. This exercise also involves the biceps, forearm, and shoulder muscles as secondary movers, providing an additional upper body workout. By incorporating the Cable Seated Row with V bar into your routine, you can improve your posture, strengthen your back muscles, and increase your overall upper body strength. For those looking to sculpt their overall physique, this exercise helps to create a well-defined and aesthetically pleasing V-shaped back. Remember, it's always essential to start with a weight that allows you to maintain proper form throughout the exercise. Gradually increase the weight as your strength improves. Aim for 3-4 sets of 8-12 repetitions with a controlled and smooth movement. Don't forget to prioritize recovery by allowing adequate rest between sets and incorporating stretching exercises for your back muscles post-workout. Incorporate the Cable Seated Row with V bar into your fitness routine to build a strong, functional, and balanced upper body.


  • Sit down on the cable machine bench and place your feet flat on the footrest, keeping your knees slightly bent.
  • Grab the V-bar attachment with both hands using an overhand grip.
  • Lean forward slightly from the waist, maintaining a straight back.
  • Pull the V-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
  • Continue to pull until your hands are in line with your lower chest, and keep your elbows close to your body.
  • Hold the contraction for a moment, focusing on engaging the muscles of your back.
  • Slowly extend your arms back to the starting position, feeling the stretch in your back muscles.
  • Repeat the exercise for the recommended number of repetitions.
  • Make sure to maintain proper form throughout the entire movement, keeping your core engaged and your back straight.

Tips & Tricks

  • Maintain good posture throughout the exercise to engage the correct muscles.
  • Inhale as you pull the V bar towards your torso, and exhale as you release.
  • Focus on squeezing your shoulder blades together at the end of the movement.
  • Adjust the weight and resistance to a level that challenges you but still allows for controlled movement.
  • To prevent injury, keep your shoulders down and avoid shrugging them during the exercise.
  • Keep your core muscles engaged for stability and balance.
  • Incorporate progressive overload by gradually increasing the weight or resistance over time.
  • Allow for proper rest and recovery between workouts to allow your muscles to repair and grow.
  • Ensure proper nutrition and hydration to fuel your workouts and support muscle recovery.
  • Listen to your body and adjust the exercise as needed to avoid pain or discomfort.

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