Cable Seated High Row (V-bar)
- Target muscle
- Latissimus Dorsi
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head, Teres Major, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable seated high row with a V-bar is a back-building pulling exercise that primarily targets the lats (latissimus dorsi), with strong assistance from the middle and lower traps, teres major, rear delts, and the elbow flexors. The narrow neutral-grip V-bar and constant cable tension make it a controlled, joint-friendly way to add thickness and width to the mid-back.
How to do the Cable Seated High Row (V-bar)
- 1Sit at the cable row station with the V-bar attached to a low or chest-height pulley, planting your feet on the platform with a slight bend in your knees.
- 2Reach forward and grip the V-bar with both palms facing each other in the neutral grip, then sit tall with your chest up and a flat back.
- 3Set your shoulder blades down and back, brace your core, and hold a slight forward lean to take the initial slack out of the cable.
- 4Pull the V-bar toward your upper abdomen, leading with your elbows and driving them back close to your sides.
- 5Squeeze your shoulder blades together at the end of the pull while keeping your torso upright and still.
- 6Pause briefly with the bar near your stomach, feeling the contraction across your mid-back and lats.
- 7Extend your arms under control to return the bar forward, letting your shoulder blades travel slightly without rounding your lower back.
- 8Complete your reps, then return the weight to the stack with control.
Form tips
- Lead the pull with your elbows rather than your hands so the lats and mid-back do the work instead of the biceps.
- Keep your chest tall and spine neutral throughout; let the shoulder blades retract and protract without bending at the lower back.
- Use a deliberate tempo and pause at peak contraction to maximize tension on the lats and traps.
- Drive your elbows down and back toward your hips to bias the lats over the upper back.
- Set a weight you can control through a full range of motion rather than chasing heavy loads with momentum.
Common mistakes
- Leaning far back and using torso swing to move the weight, which shifts the load off the back muscles and strains the lower back.
- Rounding the upper back and shoulders forward at the start, which puts the shoulder joint in a weak position and reduces lat engagement.
- Pulling with the arms and shrugging the shoulders up, which turns it into a biceps-and-upper-trap exercise and loses mid-back tension.
- Letting the weight yank your arms forward on the return, which removes control and risks overstretching the shoulders.
- Using too much weight so the range of motion shortens, cutting off the squeeze that builds back thickness.
Frequently asked questions
What muscles does the cable seated high row (V-bar) work?
It primarily works the lats (latissimus dorsi), with the middle and lower traps, teres major, and rear delts assisting. The brachialis and brachioradialis in the forearms and the sternal chest also help with the pull.
What's the difference between a V-bar row and a wide-grip cable row?
The V-bar gives you a close neutral grip that lets your elbows tuck and drive back, emphasizing the lats and mid-back thickness. A wide overhand grip pulls the elbows out more, putting extra work on the rear delts and upper-back muscles.
Is the cable seated high row good for beginners?
Yes. The cable keeps tension constant and the seated position supports your torso, making it easier to learn a clean rowing motion than with free weights. Start light and focus on squeezing the shoulder blades.
How many sets and reps should I do?
For back size and strength, 3 to 4 sets of 8 to 12 reps with controlled form works well. Choose a weight that lets you pause and squeeze at the top of each rep without leaning back.
Where should I feel this exercise?
You should feel it across your mid-back and lats as you squeeze your shoulder blades together. If you mostly feel your biceps or upper traps, lighten the load and lead the pull with your elbows.
