Cable Seated High Row (V-Bar) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Seated High Row (V-Bar) is a compound back exercise performed on a cable machine that primarily targets the lats while also engaging the traps and biceps as secondary muscles. Sitting on the rowing machine with feet firmly on the platform, the user grasps the V-bar with an overhand grip, keeping the chest upright and core engaged. The movement involves pulling the bar towards the chest in a controlled manner, focusing on squeezing the shoulder blades together, then slowly returning to the starting position. This exercise develops upper-back thickness, improves posture, and strengthens the pulling muscles, making it an effective choice for building overall back strength and muscular balance.
How to Perform
Position yourself on the seat of the cable rowing machine with your feet firmly planted on the platform and knees slightly bent. Adjust the seat height so the V-bar handles align roughly with your chest.
Grasp the V-bar using a neutral (palms-facing-each-other) grip, keeping your hands about shoulder-width apart.
Maintain a tall posture with your chest lifted, shoulders relaxed, and core engaged to stabilize your torso throughout the movement.
Pull the bar steadily towards your chest, concentrating on bringing your shoulder blades together and keeping your elbows close to your sides. Focus on controlled motion rather than speed.
Gradually extend your arms back to the starting position, resisting the weight to maintain tension in the lats and upper-back muscles.
Repeat the pulling motion for the number of repetitions in your workout plan, ensuring smooth, consistent form on each rep.
Coordinate your breathing with the movement: exhale while pulling the bar toward your chest and inhale while returning to the starting position.
To challenge your muscles further, increase the resistance on the cable machine incrementally, but never sacrifice form for heavier weight.
Optional tip: Keep your torso stable and avoid leaning backward; this maximizes lat activation and prevents lower-back strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your shoulder blades together at the top to maximize lat engagement.
Keep your elbows close to your body to target the lats rather than over-activating the biceps.
Maintain a tall, upright posture to prevent lower-back strain and ensure proper form.
Use a controlled tempo—avoid jerking the bar or using momentum.
Adjust the weight so you can complete reps with good form rather than lifting heavy with poor technique.
Engage your core throughout to stabilize your torso and protect your spine.
Avoid leaning back excessively, which shifts tension away from the lats.
Focus on mind-muscle connection, really feeling the lats do the work instead of letting arms dominate.
Keep your shoulders relaxed and down, preventing shrugging that overworks traps.
Pause briefly at the top of each rep to enhance muscle contraction and control.
How Not to Perform
Do not round or hunch your back while pulling; this shifts tension away from the lats and risks spinal injury.
Avoid using excessive momentum or jerking the bar toward your chest; it reduces lat activation and increases injury risk.
Don’t flare your elbows out wide; this engages the shoulders more than the lats and diminishes exercise effectiveness.
Never shrug your shoulders during the pull; overworking the traps takes focus away from the lats.
Avoid leaning too far back; it shifts load off the target muscles and stresses the lower back.
Do not lock or fully extend the elbows abruptly at the start or end; this can cause joint strain.
Don’t grip the bar too tightly or squeeze unnecessarily; tension should stay in the lats and upper back.
Avoid holding your breath; proper breathing is essential for stability and controlled movement.
Don’t use weights that are too heavy; compromising form reduces effectiveness and increases risk of injury.
Avoid rushing through reps; a fast pace prevents full muscle contraction and wastes energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
