Cable V-Bar Seated Row
Strengthen your back with the Cable V-Bar Seated Row! A powerful exercise targeting your lats, rhomboids, & traps for a stronger, sculpted back.
The Cable V-Bar Seated Row is a compound exercise that mainly works the back, with help from the traps and shoulders. You'll need: v-bar attachment or cable machine.
Required Equipment
Cable V-Bar Seated Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Cable V-Bar Seated Row Variations and Alternatives
How to do the Cable V-Bar Seated Row
Setup:
Adjust the cable machine to a low pulley setting.
Attach the V bar to the cable.
Positioning:
Sit on the bench in front of the cable machine.
Place your feet on the footrest or flat on the ground for stability.
Keep a slight bend in your knees and sit up tall with your back straight.
Grip:
Reach for the V bar with both hands.
Grip the V bar firmly with your palms facing each other (neutral grip).
Starting Position:
Pull the V bar towards your torso until your elbows are bent and your hands are close to your abdomen.
Keep your elbows tucked close to your body.
Ensure that your shoulders are down and your chest is up.
Movement:
Slowly extend your arms back to the starting position, controlling the weight as you do so.
Avoid leaning back; maintain a straight back throughout the movement.
Focus on squeezing your shoulder blades together as you row the bar in.
Repetition:
Perform 8 to 12 repetitions per set.
Rest for 30 to 60 seconds between sets.
Tips:
Start with a lighter weight to ensure proper form before increasing the weight.
Breathe out as you pull the bar towards you and breathe in as you return to the starting position.
Avoid using momentum; focus on controlled movements to effectively engage your back muscles.
Ending the Exercise:
After completing your sets, carefully return the V bar to the starting position on the cable machine before standing up.
Cable V-Bar Seated Row FAQs
What muscles does the Cable V-Bar Seated Row work?
The Cable V-Bar Seated Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Cable V-Bar Seated Row?
V-bar attachment or cable machine.
Is the Cable V-Bar Seated Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable V-Bar Seated Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable V-Bar Seated Row variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Seated Lat Focused Row, Cable Seated Front Row and Cable V-Bar Front Squat.
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