Exercise guide
Cable Seated High Row with V-Bar
- Beginner
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Cable Seated High Row with a V-bar is a compound pulling exercise that emphasizes the middle and upper back, specifically targeting the rhomboids, trapezius, and rear deltoids. The neutral grip provided by the V-bar allows for a powerful contraction and significant mechanical advantage for heavy loading.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Attach a V-bar handle to a cable pulley set at chest height or slightly higher.
- Sit on a flat bench facing the machine with your feet firmly planted on the floor or the machine's footrests.
- Grasp the V-bar with a neutral grip (palms facing each other) and sit back until your arms are fully extended.
- Maintain a tall, upright posture with a slight bend in your knees and your core engaged.
How to do it
- Exhale as you pull the handle toward your upper abdomen by driving your elbows back and slightly downward.
- Retract your shoulder blades and squeeze them together as the handle approaches your torso.
- Inhale and slowly return the weight to the starting position, allowing your arms to fully extend while maintaining a straight back.
- Follow a controlled tempo, taking 2 seconds to pull and 2-3 seconds to return the weight.
Form checklist
- Keep your chest up and shoulders down; avoid shrugging toward your ears.
- Minimize torso movement; do not lean back excessively or use momentum to swing the weight.
- Ensure your elbows travel past your torso to achieve a full contraction of the back muscles.
- Maintain a neutral spine throughout the entire range of motion.
Pro tips
- Focus on pulling 'through the elbows' rather than pulling with your hands to maximize back engagement and minimize bicep dominance.
- At the end of the eccentric phase, allow the weight to pull your shoulder blades forward slightly to get a deep stretch in the lats before the next rep.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction to increase time under tension.
- Perform the eccentric (lowering) phase over 4-5 seconds to emphasize muscle fiber breakdown and control.
Frequently asked
- What muscles does the cable seated high row with v-bar work?
- The cable seated high row with v-bar primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the cable seated high row with v-bar?
- The cable seated high row with v-bar uses cable.
- Is the cable seated high row with v-bar good for beginners?
- Yes. The cable seated high row with v-bar is a beginner-friendly movement and a strong foundation to build on.