Cable Seated Row with V bar
- Target muscle
- Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Cable
- Body part
- Back
- Type
- Strength
The cable seated row with a V bar is a horizontal pulling exercise that builds back thickness and strength. The neutral, close grip of the V bar targets the lats, teres major and minor, infraspinatus, and the middle and lower traps, with the brachialis, brachioradialis, and rear delts assisting. Constant cable tension makes it a staple for back development.
How to do the Cable Seated Row with V bar
- 1Attach the V bar to a low cable pulley and sit on the bench with your feet braced on the foot plate and knees slightly bent.
- 2Grip the V bar with both palms facing each other, then sit tall with your arms extended and a slight stretch through your lats.
- 3Brace your core and set your shoulder blades down, keeping your chest up and back flat.
- 4Pull the handle toward your lower abdomen by driving your elbows back and squeezing your shoulder blades together.
- 5Keep your torso upright and avoid swinging; let your back muscles do the work rather than your lower back.
- 6Hold the contracted position briefly with the handle near your stomach and your shoulders down.
- 7Extend your arms under control to return the handle, letting your shoulder blades spread without rounding your back.
- 8Complete your reps, then let the weight stack settle gently before releasing the V bar.
Form tips
- Lead the pull with your elbows rather than your hands to keep tension on the lats and mid-back instead of the biceps.
- Keep your shoulder blades depressed throughout so the lower and middle traps stay engaged.
- Use a full range of motion: get a stretch at the front and a firm squeeze at the back of each rep.
- Keep the cable line consistent and the movement controlled rather than jerking the stack on every rep.
- Maintain a neutral spine and a stable torso instead of leaning far back to move heavier weight.
Common mistakes
- Rocking the torso back and forth to swing the weight up, which shifts load to the lower back and removes tension from the target back muscles.
- Rounding the lower back during the stretch, which puts the spine in a weak position and raises injury risk.
- Pulling with the arms first and shrugging the shoulders up, which turns it into a biceps and upper-trap exercise instead of a mid-back row.
- Using too much weight and cutting the range of motion short, so the lats never fully stretch or contract and growth stalls.
Frequently asked questions
What muscles does the cable seated row with a V bar work?
It targets the lats, teres major and teres minor, infraspinatus, and the middle and lower trapezius, with the brachialis, brachioradialis, and rear deltoids assisting.
What does the V bar change compared to a wide-grip row?
The V bar gives you a close, neutral grip. That emphasizes the inner back and lats and is often easier on the wrists and shoulders than a wide pronated grip.
Is the cable seated row with a V bar good for beginners?
Yes. The cable provides smooth, constant tension and the seated position is stable, so it is a beginner-friendly way to learn horizontal pulling and build back strength.
How many sets and reps should I do?
For most lifters, 3 to 4 sets of 8 to 12 reps works well for back size and strength. Choose a weight you can control through a full range without swinging.
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 mainly feel your lower back or arms, reduce the weight and lead with your elbows.
