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Cable Seated High Row (V-Bar)

Step by step instructions, muscle activation and variants for the Cable Seated High Row (V-Bar).

MediumMiddle back

About this exercise

The cable seated high row with a V-bar is a back exercise performed at a lat pulldown station, rowing the V-bar toward the upper chest while seated. The neutral grip provided by the V-bar reduces wrist strain and allows strong engagement of the lats and upper back. Keeping an upright posture targets the mid-back and traps effectively.

How to Perform

  • Sit at the lat pulldown station and attach a V-bar to the high cable
  • Grip the V-bar with a neutral grip (palms facing each other) and sit tall
  • Extend your arms fully at the start with shoulder blades protracted
  • Retract your shoulder blades and pull the V-bar toward your upper chest
  • Keep your elbows pointing downward and slightly back throughout the pull
  • Squeeze your shoulder blades together at the end of the pull
  • Slowly extend your arms back to the starting position with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersOuter forearmMiddle chestTrapezius

About the Cable Seated High Row (V-Bar)

The Cable Seated High Row (V-Bar) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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