Cable Low Seated Row with V bar exercise animation (Weiblich)

Cable Low Seated Row with V bar

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable low seated row with a V bar is a horizontal pulling exercise that builds back thickness and strength. The close, neutral-grip V bar emphasizes the mid-back — the lats, rhomboids, and middle traps — while the biceps and rear delts assist. The constant cable tension makes it a controlled, joint-friendly staple for back training.

Cable Low Seated Row with V bar: So führst du sie aus

  1. 1Sit on the low cable row station with your feet braced on the platform and a slight bend in your knees.
  2. 2Attach the V bar to the low pulley, lean forward, and grip both handles with a neutral (palms-facing) grip.
  3. 3Sit tall and pull your torso upright until your arms are extended and you feel a stretch through your back, keeping a small natural arch in your lower back.
  4. 4Set your shoulder blades down and brace your core to create a stable pulling base.
  5. 5Pull the V bar toward your lower ribs, leading with your elbows and driving them straight back along your sides.
  6. 6Squeeze your shoulder blades together at the end of the pull, keeping your torso upright and still.
  7. 7Release the bar under control, letting your arms extend fully and your shoulder blades spread without rounding your lower back.
  8. 8Complete your reps, then lean forward to return the V bar to the weight stack with control.

Technik-Tipps

  • Initiate each rep by retracting your shoulder blades, then let your elbows follow — think of leading with the elbows, not the hands.
  • Keep your torso upright and avoid using momentum to swing the weight up; let your back do the work.
  • Pull the handle to your lower ribs or upper abdomen rather than your chest to keep the lats and mid-back engaged.
  • Pause briefly at the squeeze and lower the weight on a slow, controlled count to maximize tension on the back.
  • Keep your wrists straight and let your fingers act as hooks so your forearms don't take over the lift.

Häufige Fehler

  • Heaving the torso back and forth to throw the weight, which shifts work to the lower back and momentum instead of the back muscles.
  • Rounding the lower back during the stretch, which removes tension from the target muscles and puts the spine at risk.
  • Shrugging the shoulders up toward the ears, which loads the upper traps instead of the mid-back you're trying to train.
  • Cutting the range short by not letting the arms fully extend, which limits the stretch and the muscle worked.
  • Pulling only with the arms and biceps without retracting the shoulder blades, so the back never fully engages.

Häufig gestellte Fragen

What muscles does the cable low seated row with a V bar work?

It mainly works the mid-back — the lats, rhomboids, and middle traps — with the biceps and rear deltoids assisting. The neutral V-bar grip emphasizes thickness through the middle of the back.

Why use a V bar instead of a wide bar for seated rows?

The V bar gives a close, neutral grip that lets your elbows track tight to your sides, hitting the lats and mid-back with a longer range of motion. A wide bar shifts more of the work to the upper back and rear delts.

Is the seated cable row good for beginners?

Yes. The supported seated position and constant cable tension make it easy to control, so it's a beginner-friendly way to learn back rowing and build pulling strength.

Where should I pull the V bar to?

Pull it toward your lower ribs or upper abdomen, not your chest. This keeps your elbows close to your body and the tension on your lats and mid-back.

How many sets and reps should I do?

For back size and strength, 3–4 sets of 8–12 reps with controlled form is a solid default. Lighten the load if your form breaks down or you start swinging the weight.

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