Back · Cable machine

Cable Seated High Row with V-bar

The cable seated high row with a V-bar is a compound pulling exercise that emphasizes the latissimus dorsi, rhomboids, and middle trapezius using a close neutral grip. It suits lifters of all experience levels and fits well as a primary or secondary strength movement in back or upper-body sessions.

Muscles: Back
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Attach a V-bar handle to the high pulley of a cable machine.
Sit on a bench or seat positioned under the pulley, feet flat on the ground.
Grab the V-bar handle with both hands, palms facing each other.
Keep your back straight, chest lifted, and core engaged.
Pull the handle downward toward your upper abdomen or chest by squeezing your shoulder blades together.
Pause briefly at the peak of the movement, keeping elbows close to your torso.
Slowly extend your arms to return to the starting position.
Repeat for the desired number of repetitions.

Common mistakes

Leaning excessively backward shifts tension from the lats onto the lower back and turns the movement into a low row.
Pulling primarily with the arms instead of driving with the shoulder blades minimizes back recruitment and fatigues the forearms and biceps early.
Flaring the elbows outward strains the shoulders and reduces contraction in the lats.
Allowing the weight stack to yank your arms back up quickly bypasses the muscle-building eccentric phase and risks joint strain.

Tips

Initiate the movement by actively depressing and retracting your shoulder blades before bending your elbows.
Pause for a brief second at peak contraction while keeping your elbows tucked close to your torso.
Control the eccentric phase on the way up to feel a full, safe stretch through your lats.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions for muscle growth and strength. Rest for 60 to 90 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does this exercise differ from a standard wide-grip lat pulldown?

The close neutral grip keeps your elbows tighter to your ribs, shifting the focus toward mid-back thickness, rhomboids, and the lower lats rather than upper lat width.

What should you do if you feel pain in your lower back?

Check that you are not excessively arching or swinging your torso to move the weight; if pain persists, stop the exercise and consult a healthcare specialist.

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