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
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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