V-Bar Seated Cable Row
Auto DetectedA seated horizontal pull on a cable machine using a neutral-grip V-bar that targets the lats, rhomboids, and middle traps to build back strength and improve posture.
About Exercise
Equipment
Single Cable Machine, V-Bar Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Lower Back
Accessory Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the cable row machine bench facing the stack with feet secured on the platform and knees slightly bent. Grasp the V-bar with a neutral grip and extend arms fully forward.
- Retract your shoulder blades and pull elbows back close to your sides.
- Pull the V-bar toward your lower abdomen while squeezing your back.
- Hold the contraction briefly at peak pull.
- Extend arms slowly to return the V-bar forward.
- Allow shoulder blades to protract fully while keeping tension in back.
- Maintain upright torso throughout the set.
Coaching Tips
Form Cues
- Squeeze shoulder blades together.
- Drive elbows back.
- Keep shoulders down.
- Neutral spine always.
- Control the return.
Breathing
Inhale as you extend your arms forward, exhale as you pull the V-bar toward your torso while bracing your core.
Tempo
2-1-2
Range of Motion
Extend arms fully until straight with a slight forward lean; pull until V-bar reaches lower abdomen and elbows are behind torso, keeping torso stationary.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use light weight to master form
- Do not jerk the weight
- Stop if shoulder discomfort occurs
- Engage core to protect spine
Spotting
Spotting not typically needed; use machine safeties if available.
Common Mistakes
- Rounding the back
- Shrugging shoulders
- Using arm momentum
- Leaning back excessively
- Incomplete stretch at start
When to Avoid
- Lower back injury
- Shoulder impingement
Flexibility Needed
- Adequate shoulder extension
- Thoracic mobility for retraction
Build Up First
- Basic pulling mechanics
- Core bracing competency
Also known as
V-Grip Seated Row, Close-Grip Cable Row, Neutral Grip Cable Row
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