Cable Seated High Row (V-Bar)

Target muscle

Lats

Also works

Biceps, rhomboids, rear deltoids

Equipment

Cable

Body part

Back

How to do the cable seated high row (v-bar)

1. Sit on the cable machine with your feet flat on the floor and your knees slightly bent.
2. Grasp the v-bar attachment with an overhand grip, palms facing each other, and your hands shoulder-width apart.
3. Keep your back straight and lean slightly forward from the hips.
4. Pull the v-bar towards your torso by retracting your shoulder blades and squeezing your back muscles.
5. Pause for a moment at the peak of the contraction, then slowly release the tension and return to the starting position.
6. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps, rhomboids and rear deltoids work as secondary muscles. See all lat exercises or every cable exercise.