Cable Seated High Row (v-bar)

The cable seated high row (v-bar) is a compound exercise targeting the latissimus dorsi, performed on a cable machine using a v-bar attachment. It also engages the biceps, rhomboids, and rear deltoids, making it effective for developing upper back strength and muscle definition.

Quick Facts

How to Do Cable Seated High Row (v-bar)

Follow these step-by-step instructions to perform Cable Seated High Row (v-bar) with proper form and technique.

1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
3. Keep your back straight and lean slightly forward from the hips.
4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
5. Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Cable Seated High Row (v-bar) targets helps you integrate it effectively into your training program.

Benefits of Cable Seated High Row (v-bar)

Incorporating Cable Seated High Row (v-bar) into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Lats Development: Cable Seated High Row (v-bar) directly targets and strengthens the Lats, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Biceps, Rhomboids, and Rear Deltoids, providing additional training stimulus without extra exercises.
• Constant Tension: Cable machines provide consistent resistance throughout the entire range of motion, maximizing muscle engagement and time under tension.
• Functional Strength: Strength exercises like Cable Seated High Row (v-bar) build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Cable Seated High Row (v-bar) safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Cable Seated High Row (v-bar), complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Lats and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Check Cable Condition: Before use, inspect the cable for any signs of fraying or damage. Ensure the attachment is securely connected.
• Protect Your Lower Back: Maintain a neutral spine throughout the movement. Never round your lower back under load.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Lats typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Cable Seated High Row (v-bar), track these metrics during your workouts: