About this exercise
A compound pulling exercise performed on a seated cable row machine using a V-bar attachment. The neutral grip places the lats and mid-back in a strong pulling position while reducing stress on the wrists and elbows.
Cable Seated Row with V-Bar
Step by step instructions, muscle activation and variants for the Cable Seated Row with V-Bar.
MediumRear shouldersTrapezius
How to Perform
- Sit at the cable seated row machine with feet flat on the footrests and knees slightly bent
- Grasp the V-bar with a neutral grip (palms facing each other)
- Sit upright with your chest up and lower back in a natural arch
- Pull the V-bar toward your lower abdomen, driving your elbows straight back
- Squeeze your shoulder blades together and hold briefly at the peak contraction
- Slowly extend your arms back to the starting position under control
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Cable Seated Row with V-Bar
The Cable Seated Row with 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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