How to do the Cable Seated High Row (V Bar)
BackBack & LatsCableBeginner
The cable seated high row with a V-bar is one of the most effective tools for building a thick, wide back because the cable keeps constant tension on your lats through the entire range of motion. Master this movement early and you lay the foundation for serious pulling strength and a commanding physique.
Add this to my personalized plan →Muscles worked
Primary
LatsMid-back
Secondary
BicepsRear deltsForearms
Step-by-step
- Sit tall facing the cable stack, feet braced on the platform, and grip the V-bar with both hands at shoulder width or closer
- Initiate the pull by depressing your shoulder blades down and back before your arms bend, not the other way around
- Drive your elbows down and past your hips, pulling the V-bar toward your upper chest while keeping your torso upright and still
- Return the bar in a slow, controlled manner until your arms are fully extended and your lats feel a deep stretch before the next rep
Common mistakes
- Leaning back to create momentum instead of pulling with the back — keep your torso fixed at roughly 90 degrees and let the lats do the work
- Pulling with the biceps by letting the elbows flare wide — keep elbows tracking down and close to your sides to maximize lat engagement
- Cutting the range of motion short on the return — allow a full arm extension at the top to load the lats completely before each pull
Pro tip — At the moment of peak contraction, hold the V-bar against your chest for a one-second squeeze and actively think about pushing your elbows through the floor — this internal cue dramatically improves lat recruitment that most beginners never access.
Sets & reps by goal
Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps
Rest: 2–3 min between sets (60–90s on lighter days).
More Back exercises
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