Cable Seated High Row (V-bar)
The V-bar seated row is a comfortable, joint-friendly way to build back thickness with a neutral grip that many lifters find easier on their shoulders.
Equipment
Cable machine
Difficulty
intermediate
Sets & reps
3-4 sets · 10-12 reps
Muscles worked
Rhomboids, Lats, Mid-traps, Biceps
A seated cable row using a V-bar handle, targeting the mid-back with a neutral grip that's comfortable on the shoulders and wrists.
How to do it
- Sit at the row station with knees slightly bent, gripping the V-bar handle.
- Sit tall with a flat back and arms extended toward the machine.
- Pull the handle to your torso, driving your elbows back close to your body.
- Squeeze your shoulder blades together at the end of the pull.
- Extend your arms back out under control without rounding your back.
Coaching tips
- The neutral grip of the V-bar is easier on the wrists and shoulders than a straight bar for many lifters.
- Keep your torso mostly still, avoiding big rocking motions to move the weight.
- Pause briefly at full contraction for a stronger back squeeze.
Common mistakes
- Rocking the torso back and forth to use momentum instead of the back muscles.
- Shrugging the shoulders up instead of pulling with the back.
Frequently asked questions
V-bar or straight bar for seated rows?
The V-bar's neutral grip is often more comfortable, while a straight bar allows a slightly wider range of motion. Both build the back effectively.
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