Cable Seated Row (V-bar)
Expert Advice
Keep your back straight and avoid using your body momentum to ensure maximum engagement of the back muscles.
How-to-do Steps
- Attach a V-bar to a low pulley cable machine and sit down on the bench.
- Place your feet on the platform and slightly bend your knees.
- Lean forward to grab the V-bar with both hands using a neutral grip.
- Sit back with your arms extended, keeping your back straight.
- Pull the V-bar towards your waist, retracting your shoulder blades as you row.
- Pause and squeeze your back muscles, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Seated Row (V-bar) primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Traps25%
Secondary
Biceps15%
Forearms10%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Seated Row (V-bar) work?
Cable Seated Row (V-bar) primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Seated Row (V-bar)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Seated Row (V-bar) suitable for beginners?
Cable Seated Row (V-bar) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
