Seated V-Bar Cable High Row

Body region

• Back
• Shoulders

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Rhomboids

Helps

• Deltoid
• Trapezius
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station or Lat Pulldown Machine

Technique

1. Attach a V-handle to a high pulley and sit facing it, feet braced.
2. Hold the handle with palms facing each other, arms extended forward and upward.
3. Sit tall with the chest up and set the shoulder blades down.
4. Pull the handle toward your upper chest, driving the elbows down and back close to your sides.
5. Return slowly until the arms are straight.

Cues

• Lead with the elbows.
• Squeeze the shoulder blades together at the end.

Common mistakes

• Leaning far back to move the stack.
• Flaring the elbows out wide.
• Shrugging the shoulders as you pull.

Variations

• Alternating Cable High Row
• Wide-Grip High Cable Row
• One-Arm High Cable Row

Alternatives

• Face Pull
• Seated Cable Row