How to do the Cable Seated High Row (v-bar)
Cable Seated High Row (v-bar) is an intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
Cable Seated High Row (v-bar) demonstration · © GymiaFit
Cable Seated High Row (v-bar) at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Rhomboids, Rear Deltoids
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Cable Seated High Row (v-bar) step by step
- 1Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
- 2Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
- 3Keep your back straight and lean slightly forward from the hips.
- 4Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
- 5Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
- 6Repeat for the desired number of repetitions.
Cable Seated High Row (v-bar) — questions
What muscles does the Cable Seated High Row (v-bar) work?
The Cable Seated High Row (v-bar) primarily targets the Lats. It also recruits the Biceps, Rhomboids, Rear Deltoids as secondary movers.
What equipment do I need for the Cable Seated High Row (v-bar)?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Seated High Row (v-bar) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Seated High Row (v-bar)?
Alternate Lateral Pulldown, Cable Bar Lateral Pulldown, Cable Cross-over Lateral Pulldown train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Seated High Row (v-bar) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.