Seated V Bar Cable High Row
In SetGrip: Cable High Row (Seated, V Bar)
The V-bar's close neutral grip keeps your elbows brushing your ribs, steering this chest-height cable pull into the lats rather than the trap and rear-delt territory of wide-grip rowing. The palms-facing position is also the strongest way to hold a handle, so beginners can load it heavier than most other high-row grips.
How to do the Seated V Bar Cable High Row
- Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
- Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
- Keep your back straight and lean slightly forward from the hips.
- Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
- Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pause for a full count with the handle at your torso before letting it go back.
Muscles worked
Primary
Lats · Back
The lats pull the upper arm back toward the hip, and they take over more as the elbows stay close to the body and the pull goes toward the waist.
Common mistakes
- Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
- Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
- Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
- Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Easier and harder
Frequently asked questions
What muscles does the Seated V Bar Cable High Row work?
The Seated V Bar Cable High Row primarily works the lats. It also involves the biceps, rhomboids and delts, which assist the movement and stabilise the joints.
Is the Seated V Bar Cable High Row good for beginners?
Yes. The Seated V Bar Cable High Row is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Seated V Bar Cable High Row?
If you cannot do the Seated V Bar Cable High Row, try the Cable Kayak Row, the Rope Cable Squat Row or the Lat Pulldown. Each of them trains the lats through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Seated V Bar Cable High Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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