Cable Seated High Row (V-Bar) - How to Perform, Muscles, Variants | SatisFIT Skip to main content

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

Common Mistakes

Common mistakes content is coming soon.

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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