Cable Seated High Row (V-bar)
Expert Advice
Keep your back straight and chest out throughout the exercise to target the back muscles effectively.
How-to-do Steps
- Attach a V-bar to a high pulley cable machine and select the desired weight.
- Sit down on the bench and place your feet on the footrests, knees slightly bent.
- Lean slightly forward and grasp the V-bar with both hands.
- Pull the bar towards your abdomen, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Track Cable Seated High Row (V-bar) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Seated High Row (V-bar) primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats50%
Shoulders30%
Traps5%
Secondary
Biceps5%
Forearms5%
Chest5%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Cable Seated High Row (V-bar) work?
Cable Seated High Row (V-bar) targets your lats, shoulders, and traps as the primary movers. Your biceps, forearms, and chest also kick in to assist the movement. It is one of the most popular exercises for lats training. You will need a cable for this one.
What is the most common mistake with Cable Seated High Row (V-bar)?
The biggest mistake is pulling with your arms instead of initiating the movement from your back. Slow down, focus on feeling the lats work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Cable Seated High Row (V-bar)?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Pick a weight that makes the last 2 to 3 reps feel challenging but doable with good form. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Cable Seated High Row (V-bar) if I don't have a cable?
You can substitute a resistance band anchored to a door frame or sturdy object and still target your lats effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
